1. This movement is performed with a leg press machine which can either be flat or inlined to the ground.
2. Sit in the leg press and place your feet on the pad infront of you. In general,you should place your feet aproximately shoulder width apart at the top of the pad. There are many other foot placing variations you can have to target slightly different area of your thighs.
3. Now, unlock the weight or the pad with a switch usually located at your sides. Lower the weight down by bending at your knees. Go to the point where you feel a stretch in your hamstrings or back of the thighs. Be sure to go as low as you safely can. After a short pause, slowly press the weight back up again, contracting your thighs at the top.
4. Repeat the movement.

This is a great movement training for overall thigh developement. With no doubt this exercise will aslo strongly target you hamstrings along with your buttocks. This exercise can be very effective for mass gains because heavy poundages can be handled without a high risk for injury. You must remember that you should get a full range of motion in this exercise. This means letting the weight drop to where your thighs are touching your chest. Of coursem you may have to build up to thislevel. This exercise will aslo give you overall shape and strength gains. One more point.. push once again with your entire foot especially your heel instead of with your toes which will cause injusry to your knees. Good Luck!