1. Load the appropriate weight onto the sled of a 45-degree leg press machine.
2. Sit down on the machine with your back and head resting comfortably against the padded support.
3. Place your feet on the platform, positioning them wider than shoulder-width apart with your toes pointed slightly outward.
4. Secure the safety latches on either side of the machine if available.
5. Grip the handles or the sides of the seat for stability.
6. Push the platform away by extending your knees and hips until your legs are fully extended but not locked. Do not allow your lumbar spine to round.
7. Slowly lower the platform by bending the knees and hips until they form approximately a 90-degree angle, or as far as can be done safely and without discomfort.
8. Push through the heels to extend your legs, and return to the starting position.
9. Perform the desired number of repetitions and then engage the safety latches before removing your feet from the platform.
10. Carefully exit the machine and unload the weight plates.
Ensure to keep the core engaged throughout the exercise, and avoid any jerky movements to maintain good form and prevent injury. Adjust weight according to your fitness level and goals.
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