Leg Press
A seated machine press where you push a weighted sled away with your legs. Trains the quadriceps and glutes heavily without loading the spine vertically.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit in the machine with your back and hips flat against the pad. Place feet shoulder-width apart in the middle of the platform, press it up and release the safety handles.
Lower the platform by bending your knees toward your chest under control.
Descend until your knees are around 90 degrees or as low as you can go before your hips start to lift off the seat.
Press through your whole foot to extend your legs.
Stop just short of hard knee lockout, then repeat.
Re-engage the safety handles when finished.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Hips stay down
Knees in line with toes
Soft knees at the top
Common mistakes
Hips and lower back rolling off the pad at the bottom
Snapping the knees into lockout
Knees caving in
Using a very short range with heavy weight
Safety notes
Never lock your knees forcefully under heavy load.
Keep your lower back on the pad; limit depth if it rounds.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.