Performing the leg press at the gym is a great way to target and strengthen your lower body muscles, particularly the quadriceps, hamstrings, and glutes. Here is a detailed guide on how to perform the leg press exercise properly:

1. Set up the machine: Adjust the seat and backrest of the leg press machine to a comfortable position. Ensure that your knees are aligned with the machine's pivot point. Adjust the weight stack according to your fitness level and goals.

2. Warm-up: Before starting any exercise, it's essential to warm up your muscles. You can do this by performing some light cardio exercises like jogging, cycling, or using the elliptical machine for about 5-10 minutes. Additionally, you can also perform some dynamic stretches for your lower body, such as leg swings or walking lunges.

3. Position yourself correctly: Sit on the machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. Your knees should be slightly bent and aligned with your toes. Make sure your feet are flat on the footplate, with your heels in contact with it.

4. Engage your core: Before initiating the movement, engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body throughout the exercise.

5. Start the movement: Push the footplate away from your body by extending your legs. Keep your heels pressed firmly against the footplate. Exhale as you extend your legs. Avoid locking your knees at the top of the movement to maintain tension on your muscles.

6. Lower the weight: Slowly bend your knees and bring the footplate back towards your body until your knees are at a 90-degree angle. Inhale as you lower the weight. Ensure that your knees do not cave inwards and stay in line with your toes throughout the movement.

7. Repeat the motion: Push the weight away from your body again, extending your legs, and repeat the movement for the desired number of repetitions. Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as your strength improves.

8. Cool down: Once you have completed your desired number of sets and reps, it's important to cool down your muscles. This can be done by performing some light static stretches for your lower body, such as quadriceps and hamstring stretches.

Remember, if you are new to the leg press exercise or any other gym exercise, it's always a good idea to seek guidance from a certified personal trainer. They can provide you with proper form cues, adjustments, and ensure your safety during the exercise.

Sources:

• "How to Do a Leg Press with Perfect Form" by Amy Eisinger, CPT: https://www.self.com/story/how-to-do-leg-press
• "Leg Press" by ExRx.net: https://exrx.net/WeightExercises/Quadriceps/BBSledLegPress