Leg Press
A seated pressing exercise done on a leg press machine, which builds the quads along with the glutes, hamstrings and calves while the machine supports your back. It is a safer way for beginners to load the legs heavily.
- Primary musclesQuads
- Secondary musclesCalves, Glutes, Hamstrings
- EquipmentMachine
- LevelBeginner · compound
How to do the leg press
- Sit on the leg press machine and place your feet on the platform at shoulder width.
- Release the safety bars and press the platform up until your legs are fully extended without locking your knees; this is your starting position.
- Inhale as you slowly lower the platform toward you, bending your knees.
- Continue until your upper and lower legs form roughly a right angle.
- Push through your heels to press the platform back up as you exhale, using your quads to drive the motion.
- Repeat for the rest of your set, then engage the safety pins once you are finished.
Original library instructions (5 steps)
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Common mistakes
- Locking the knees out hard at the top of the press; keep a slight bend to protect the joints.
- Letting the knees cave inward during the press; keep them tracking in line with your toes.
- Lowering the platform too far, lifting your hips off the seat; stop before your lower back rounds.
- Forgetting to lock the safety pins after finishing; always secure them before getting up.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 6 to 10 reps, 2 minutes rest |
| Muscle | 3 to 4 sets of 10 to 15 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your feet at shoulder width and roughly centered on the platform for a balanced, stable press.
- Because the machine supports your back, it can be a good option on days a squat feels like too much.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the leg press good for beginners?
Yes, the seated, guided position makes it a manageable way for beginners to train the legs with heavier loads.
What muscles does the leg press work?
It mainly targets the quads, with the glutes, hamstrings and calves helping throughout the pressing motion.
