Machine Leg Press
This is a useful exercise for beginners that develops all the major muscles in the leg, but particularly the quadriceps and the gluteal muscles.
STEP 1. Place your feet a hip-distance apart on the footplate with your toes facing forward, and set the seat so that you have a 90 degree angle at the knee.
STEP 2. Exhale and slowly push your feet away, making sure that you keep them flat on the footplate.
STEP 3. Push out to a point at which you still have a slight amount of flexion at your knees.
STEP 4. Inhale and slowly return to the starting position.