Leg Press - Phase 2 - Day 5 - Strength. An effective exercise for the legs and a great mass builder for the quads, aim to complete 6-8 reps of the leg press in your working set. Choose the appropriate weight and set the seat so that the knees are bent just over right angles. Position feet about shoulder width apart. Try to push through your heels, keeping the knees lined up over the toes. Extend the legs until nearly straight, avoiding locking the knees. Lower the weight slowly back towards the starting position. Repeat for the number of reps required. Nick Jones - World Champion Bodybuilder & Zoran Lekic - Bodybuilder.