Tip: The Tempo-Challenge Leg Press

This variation will engage your adductors (groin muscles) to a greater extent.

• Place your feet wider than shoulder width on the platform with your toes pointing out.
• Make sure your entire back and pelvis are in contact with the seat. Maintain this throughout the entirety of the lift.
• Take a deep breath and brace your core.
• Drive your knees outward and feel a stretch (eccentric contraction) through the inner thigh as you lower the weight slowly.
• Pause for one second at the bottom and explosively press the weight back up. Don't fully lock out your knees.
• Pause for about one second at the top before lowering the weight back down.
• Tempo: 3-1-1-1. That's a 3 second negative, a 1 second pause at the bottom, 1 second to lift the weight back up, and a 1 second pause before starting the next rep.

This variation is excellent for extra glute and hamstring engagement.

• Place your feet approximately shoulder width apart. Put your feet up about 6 inches higher than you normally would.
• Again, make sure your entire back and pelvis are in contact with the seat.
• Take a deep breath and brace your core.
• Drive your knees out and feel a stretch through the glutes and hamstrings as you lower the weight slowly.
• Pause for one second at the bottom and explosively press the weight back up. Don't lock out your knees.
• Pause for one second at the top before starting the next rep.
• Tempo: 3-1-1-1

This variation will blast your quads.

• Place your feet about hip width apart.
• Keep your entire back and pelvis in contact with the seat.
• Take a deep breath and brace.
• Lower the weight slowly and feel a stretch through your quads.
• Pause for one second at the bottom and press the weight back up fast.
• Tempo: 3-1-1-1