Leg Press
A beginner strength exercise for the quads, done with a machine.
How to do the Leg Press
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Leg Press
Chair SquatMachine · Beginner
Hack SquatMachine · Beginner
Leverage DeadliftMachine · Beginner
Smith Machine SquatMachine · Beginner
Smith Single-Leg Split SquatMachine · Beginner
Leg ExtensionsMachine · Beginner
Lunge SprintMachine · Intermediate
Lying Machine SquatMachine · Intermediate
Questions
What muscles does the Leg Press work?
Mainly the quads, with the calves, glutes and hamstrings helping.
Is the Leg Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Leg Press?
Good alternatives that train the quads: Chair Squat, Hack Squat, Leverage Deadlift or Smith Machine Squat.
How many sets and reps of the Leg Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).