Training for Ladies - Day 3 - Exercise 1 - Leg Press: Get great legs with this well known exercise. Maintaining a shoulder width stance and placing the legs in the middle of the block, start the exercise by lowering the weight nice and slow for 3 seconds before pushing through your feet for 1 second to get the weight to the top. Remember that the movement should be in line with your toes and to have a slight bend in the knee at the top of the movement. Don'ts - Avoid placing your feet too far up which works more of the hamstrings and glutes or too far down, which places greater strain on your knees. Splaying your knees out or in is also not recommended as is locking the knees or raising your head off the bench. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.