The leg press is a great multiple joint exercise to increase your lower body strength. It provides excellent conditioning of the gluteal, hamstring, and quadriceps muscles. This exercise maximizes leg strength for virtually all sports, especially those in which you run, climb, and jump.

Select a weight that will enable you to do 8 to 12 repetitions of the exercise. Sit at the leg press machine with your legs bent at a 90° angle and your feet on the machine’s plate slightly wider than hip width apart. Hold the machine’s grips and push against the plate until your legs are almost straight. Return to the start position in a controlled manner. Continue to do 8 to 12 reps.