{
  "slug": "leg-press",
  "name": {
    "es": "Prensa de piernas",
    "en": "Leg press"
  },
  "group": {
    "id": "legs",
    "es": "Piernas",
    "en": "Legs"
  },
  "equipment": {
    "id": "machine",
    "es": "Máquina",
    "en": "Machine"
  },
  "primaryMuscles": [
    {
      "id": "quadriceps",
      "es": "Cuádriceps",
      "en": "Quadriceps"
    },
    {
      "id": "gluteal",
      "es": "Glúteo",
      "en": "Glutes"
    }
  ],
  "secondaryMuscles": [
    {
      "id": "hamstring",
      "es": "Femoral",
      "en": "Hamstrings"
    },
    {
      "id": "calves",
      "es": "Gemelos",
      "en": "Calves"
    }
  ],
  "instructions": {
    "es": [
      "Ajusta el asiento y el respaldo para que tus rodillas formen un ángulo de 90 grados cuando los pies estén en la plataforma.",
      "Coloca los pies a la anchura de los hombros en la plataforma y asegúrate de que estén bien apoyados.",
      "Empuja la plataforma hacia arriba extendiendo las piernas, pero sin bloquear las rodillas.",
      "Regresa lentamente a la posición inicial controlando el movimiento."
    ],
    "en": [
      "Adjust the seat and backrest so your knees form a 90-degree angle when your feet are on the platform.",
      "Place your feet shoulder-width apart on the platform and ensure they are firmly planted.",
      "Press the platform upward by extending your legs, but do not lock your knees.",
      "Slowly return to the starting position, controlling the movement."
    ]
  },
  "images": {
    "male": "https://marcmayol.com/exercise-api/images/leg-press-m.jpg",
    "female": "https://marcmayol.com/exercise-api/images/leg-press-f.jpg"
  },
  "muscleMap": "https://marcmayol.com/exercise-api/muscle-maps/leg-press.svg",
  "muscleMaps": {
    "male": "https://marcmayol.com/exercise-api/muscle-maps/leg-press.svg",
    "female": "https://marcmayol.com/exercise-api/muscle-maps/leg-press-f.svg"
  }
}