Leg Press tutorial
The leg press is a compound machine exercise that strengthens the quads, glutes, and hamstrings with heavy loads without a barbell compressing the spine. It is an excellent choice for beginners and for people who can't back squat because of back limitations.
How to perform
- Sit in the machine with your lower back and hips fully against the pad.
- Place your feet shoulder-width apart in the middle of the platform with toes slightly out.
- Push the platform up slightly and release the safety handles.
- Bend your knees to lower the platform under control until your knees reach about 90 degrees.
- Press through your whole foot to push the platform back up without fully locking your knees.
- At the end of the set, re-engage the safety handles.
Breathing: Inhale as you lower the platform and exhale as you press it away.
Key tips
- Keep your knees in line with your toes.
- Don't let your hips and lower back lift off the pad at the bottom.
- Hold the side handles to keep your body stable.
Common mistakes
- Locking the knees out hard at the top.
- Lowering the platform so deep that the hips lift and the lower back rounds.
- Pushing through the toes and lifting the heels.
Safety: People with knee or back problems should shorten the range and use lighter weight; the bodyweight squat is an easier option.
Legs (quads)Primary muscle
MachineEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Bulgarian Split Squat
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