Leg Press
A supported machine press that lets you load the quads and glutes heavily with minimal spinal loading and a low technical barrier.
Muscle activation
- Quads55%
- Glutes25%
- Adductors12%
- Hamstrings8%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit with your back and hips flat against the pad.
2. Mid-rep
Keep knees tracking over the toes.
3. End of the movement
Stop before your lower back starts to round off the pad.
4. Common mistake
Lowering so deep the hips curl off the seat
Ways to do it
Squat on 9 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit with your back and hips flat against the pad.
- 2Place feet shoulder width in the middle of the platform, toes slightly out.
- 3Press the platform up and release the safety catches.
Execution
- 1Lower the platform by bending the knees toward your chest.
- 2Keep knees tracking over the toes.
- 3Stop before your lower back starts to round off the pad.
- 4Press through the whole foot back to just short of lockout.
Breathing
Breathe in as the platform lowers, breathe out as you press.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Quads, Glutes
Secondary
Adductors, Hamstrings
Key form cues
- Hips stay down
- Knees over toes
- Push through the heels and mid-foot
- Soft lockout
Common mistakes
Lowering so deep the hips curl off the seat
Stop the descent at the point just before the pelvis tucks.
Locking the knees hard at the top
Finish with a slight bend to keep tension on the muscles.
Knees caving inward
Push the knees out in line with the toes.
Range of motion
From near-lockout to knees at about 90° or deeper, as long as the hips stay on the seat.
Variations
Easier
Lighter load with a shorter range
Harder
Single-leg leg press
At home
Bodyweight or goblet squat
Machine / cable
Hack squat