Technique
Set the safety stops first.
Light weight: no more than half of your working leg press weight.
Non-slip shoes, feet parallel at hip width; on the edge of the plate stand on the balls of the feet (the front half of the foot, not the toes and not just the edge), heels hang free.
Knees slightly bent (168–170°), still, never locked.
Up 1.5 s onto the toes, pause 1 s, down 2 s to a light stretch, heels no more than ~10° below the plate. 12–20 reps.
If a foot slips or shakes, bend the knees at once, put the plate on the stops and do not let go of the handles.
Return the plate to the stops only with bent knees.
Pain in the Achilles — shorten the range.
Common mistakes
- Too heavy — no more than half of your leg press working weight.
- Only the toes on the edge — the front half of the foot sits on the plate edge.
- Knees locked — keep a slight bend and do not move the knees.
- Dropping the heels too deep — only slightly below the plate.
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