Instructions:

1. Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate.
2. Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart.
3. Place your toes and the balls of your feet on the footplate, keeping your heels off the edge.
4. Release the safety handles and push the footplate away from you by extending your knees.
5. Once your knees are fully extended, slowly lower your heels by flexing your calves.
6. Pause for a moment at the bottom, then push the footplate back up by extending your calves.
7. Repeat for the desired number of repetitions.