Leg Press
Loads the quads and glutes heavily with your back supported, so you can train hard legs without balancing a bar.
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Muscles worked
Also works
- Equipment
- Machine, Leg press machine
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1.2 s
How to do the leg press
- 1Sit with your back and hips flat against the pads and place your feet hip width apart in the middle of the plate.
- 2Press the plate up and release the safety handles, keeping a slight bend in your knees.
- 3Lower the plate under control until your knees are bent to about 90°, or as deep as you can go without your lower back lifting off the pad.
- 4Pause for a moment, then push through your whole foot until your legs are almost straight.
When to pick it: Pick it to add leg volume after squats, or when your back or balance makes a loaded barbell a bad idea. Feet higher on the plate shift work to the glutes and hamstrings; lower shifts it to the quads.
Form cues
- Hips stay glued to the seat
- Knees track over the toes
- Stop just short of locking out
Common mistakes
- Lowering so deep that the hips curl up off the pad
- Locking the knees hard at the top
- Letting the knees cave inward
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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