How to Prevent Knee Problems for Leg Presses

The leg press is a compound exercise you typically perform on a dedicated leg-press machine. The exercise targets the quadriceps muscles while also working your gluteus maximus, hip adductors, hamstrings and calf muscles. You perform the exercise by placing your feet against a resistance plate -- with your knees bent to less than a 90-degree angle -- then extending your legs so your knees are almost locked. Knee injuries are always possible when your knee travels through such a large range of motion while pressing a heavy weight, but you can take precautions to avoid most problems.

Instructions

    • 1

      Warm up before you begin your leg press workout. Perform five to 10 minutes of light cardio activity before you enter the leg press machine, then do a few warm-up leg extensions and presses with light weights. The weights should be light enough you can easily pump out at least 20 slow repetitions.

    • 2

      Place a reasonable amount of weight on the machine. If in doubt, start with less weight than you can handle. You can always add more weight later.

    • 3

      Extend your knees and hips simultaneously to avoid overtaxing either joint.

    • 4

      Keep your kneecaps in line with your feet. Don’t leg your knees drift apart from, or toward, each other.

    • 5

      Stop short of locking your knees when you extend your legs. Extending your legs completely places too much stress on your knees.

    • 6

      Engage the safety bars and make sure the resistance platform is locked in place after you complete your final repetition, if your leg press machine has a safety apparatus.