Leg Press
Legs
Weight & Reps
Machine
The leg press allows you to load the legs heavily without spinal compression. Foot placement determines emphasis: high for glutes and hamstrings, low for quads.
How to Do Leg Press
- Place feet shoulder-width apart on the platform — higher for glutes, lower for quads
- Release the safety handles and lower the platform until your knees reach 90 degrees
- Press through your whole foot to extend your legs — don't push through your toes alone
- Stop just short of full lockout to maintain tension on the muscles
Form Cues
- Place feet shoulder-width apart on the platform — higher for glutes, lower for quads
- Release the safety handles and lower the platform until your knees reach 90 degrees
- Press through your whole foot to extend your legs — don't push through your toes alone
- Stop just short of full lockout to maintain tension on the muscles
Common Mistakes to Avoid
- Going too deep and letting your lower back round off the pad (butt lift)
- Locking out the knees fully at the top, which can hyperextend the joint
- Placing feet too narrow or too low, which puts excessive stress on the knees
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Secondary
Hamstrings
Adductors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the leg press work?
The leg press primarily targets the quadriceps and gluteus maximus, with secondary engagement from the hamstrings and adductors. Foot placement significantly changes which muscles are emphasized.
How much should a beginner leg press?
Beginners typically start with 90-180 lbs (41-82 kg) on the leg press. You can leg press significantly more than you can squat since the machine removes the need for balance and core stabilization.
Leg press vs back squat — which is better?
Back squats are the superior exercise for overall strength and athletic development, but the leg press allows heavier loading without spinal compression. Use squats as your primary movement and leg press as a supplementary exercise.
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