Leg Press

The leg press is a compound push movement that primarily builds the Quadriceps, Glutes, with help from the hamstrings, adductors.

LevelBeginner
TypeCompound / Push
GearLeg Press Machine
XP Yield+350

How to perform it

  1. Sit in the machine with your back and head against the pad, feet shoulder-width on the platform.
  2. Release the safeties and lower the platform by bending the knees toward your chest.
  3. Descend until your knees reach about 90 degrees without your lower back rounding off the pad.
  4. Press through mid-foot to extend the legs, stopping just short of locking the knees.

Common mistakes

  • Letting the lower back round and lift off the pad at the bottom.
  • Locking the knees hard at the top.
  • Placing feet too low, forcing the knees painfully far forward.

Sets & reps

3-4 sets of 10-15 reps.

Variations

  • Single-Leg Press
  • High-Foot Press
  • Narrow-Stance Press

Recommended gear

knee sleeves — read review

Affiliate links — buying through them supports GamePowerGym at no extra cost to you.

Back to Exercise Index