Leg Press
Muscles worked
Instructions
- 1Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 2Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- 3As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- 4Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- 5Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
About Leg Press
The leg press is used seated or lying, pushing a loaded platform with the feet to near-full leg extension. This guided compound movement targets the quads while recruiting the glutes, hamstrings and calves. The fixed path relieves the lower back and lets you handle heavy loads safely, without managing balance: it is an excellent complement or an alternative to the squat when the back is tired. Lower the platform until the knees approach the chest without the lower back lifting off the pad, then push through the heels without harshly locking the knees at the top.
check_circleBenefits
- check_circleAllows heavy loading without stressing the lower back
- check_circleTargets quads and glutes depending on foot placement
- check_circleA guided movement suitable for beginners and advanced lifters
lightbulbExecution tips
- lightbulbPlace the feet shoulder-width in the middle of the platform
- lightbulbLower until the knees reach roughly a 90-degree angle
- lightbulbKeep the lower back pressed against the backrest
- lightbulbDo not fully lock the knees when pushing
warningCommon mistakes
- warningGoing too low and letting the hips roll off the seat
- warningSnapping the knees into a hard lockout
- warningLetting the knees cave inward
- warningPushing with the toes instead of the whole foot
helpFrequently asked questions
Leg press or squat, which should I choose?expand_more
The leg press isolates the legs better and protects the back; the squat recruits more stabilizers and core.
How do I target the glutes more on the leg press?expand_more
Place the feet higher on the platform and lower deeply to increase glute and hamstring involvement.
Why does my lower back lift at the bottom of the press?expand_more
Because you descend too far for your mobility: the pelvis tilts and the lower back rounds against the pad, a risky position. Reduce the range to keep the back flat, or adjust the seat. Do not chase depth at the cost of the back.
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