Leg Press and Squat Press

The leg press is an exercise that works your quads and glutes.

The benefits of the leg press are that it's a way to work your legs without loading your back, and because there isn't much technique involved, you can push the exercise harder.  I actually find it a much better quad builder than the squat. The squat, however, is a great exercise and does have many other benefits.

How to do a Leg Press and Squat Press.

• Most of the time, I get people to place their feet shoulder-width apart to start with and adjust from there to a width that's comfortable.
• Placing your feet lower on the pad more works the quads, while higher works the glutes. However, your quads will be doing a lot of the work regardless of the position. How low or high you go will depend on your mobility and what position allows you to go deep without your heels coming up or your hips raising.
• You need to sit so that your back and hips are against the pad the whole time. 
• Push with your legs to move the sled up, and pull the lever to remove the safety bars. Don't lock out your knees at the top of the rep.  The reason a non-lockout is important is that when you lock out, the tension will shift from the quads to the joints and connective tissue.  There have also been rare cases where someone is hypermobile and locks out, causing them to break their legs. Always keep a slight bend in the knee at the top of the reps
• Bend your knees and allow the sled to go as low as you can while keeping your back and hips on the pad. If your hips and back come off the pad, it will put you into lumbar flexion and put a lot of pressure on your lower back.   
• Control the weight as you lower it. Far too many people ego lift and rush, and bounce the weight at the bottom. You should be lowering it slowly and in full control.
• Press the weight back. Ensure that you do not let your hips or back come off the pad as you press, and avoid locking out your knees.

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When you've finished your set,  pull the lever to put the pads back and slowly lower the weight.

Leg Press

Squat Press