Leg Press
Learn how to properly perform the leg press for powerful legs. Target your quads, glutes, and hamstrings with this effective machine exercise.
Also known as: Machine Leg Press, Seated Leg Press
- Primary
- Quadriceps
- Equipment
- Machine
- Difficulty
- beginner
- Mechanic
- compound
Setup
- Adjust the seat and backrest of the leg press machine so your knees are slightly bent and your lower back is pressed firmly against the pad.
- Place your feet shoulder-width apart in the middle of the footplate, toes pointing slightly outward.
- Ensure your heels are flat on the plate and your knees are aligned with your feet.
How to perform the Leg Press
- Disengage the safety catches and take a deep breath.
- Slowly lower the footplate by bending your knees, maintaining control.
- Continue lowering until your knees form roughly a 90-degree angle, or slightly past.
- Pause briefly at the bottom, ensuring your lower back remains pressed against the pad.
- Push through your heels and the balls of your feet to press the plate back up to the starting position.
- Stop just before your knees are completely locked out to maintain tension.
- Exhale as you push the plate back up.
Trainer form cues
- Keep your lower back firmly pressed against the backrest.
- Maintain a consistent foot placement throughout the movement.
- Control the descent; don't let gravity do the work.
- Drive through your entire foot, especially your heels.
- Avoid locking out your knees at the top of the movement.
- Keep your head and neck in a neutral position.
Common mistakes
- Rounding the lower back: Adjust seat position or reduce depth if your lower back lifts.
- Locking out knees: Stop just short of full extension to protect joints and maintain tension.
- Foot placement too high or low: Feet too high emphasizes glutes/hamstrings, too low emphasizes quads; find a balanced position.
- Too fast descent: Slow down the negative phase for better muscle recruitment.
- Lifting heels off the plate: Ensure heels stay planted to engage muscles effectively and prevent knee strain.
Muscles worked
Primary: Quadriceps
Secondary: Glutes, Hamstrings, Calves
Recommended rep ranges
| Strength | 3-6 |
|---|---|
| Hypertrophy | 8-12 |
| Endurance | 15-20 |
Breathing and tempo
Breathing: Inhale as you lower the weight, and exhale as you push the weight back up.
Tempo: 2-1-2-0 (2 seconds down, 1 second hold, 2 seconds up, 0 second hold)
Leg Press FAQs
What is the difference between a leg press and a squat?
The leg press is a machine-based exercise that isolates leg muscles more effectively, while the squat is a free-weight exercise that engages more stabilizing muscles and offers a greater functional benefit for everyday movements.
Where should I place my feet on the leg press?
Placing your feet shoulder-width apart in the middle of the footplate is a good general position to target quadriceps, glutes, and hamstrings balanced. Varying foot placement can emphasize different muscles (higher for glutes/hamstrings, lower for quads).
Is the leg press safe for my knees?
The leg press can be safe when performed with proper form. Avoid locking out your knees at the top of the movement and don't go too deep if your lower back rounds, as these can put undue stress on the knee joints.