How to do a Leg Press

Authored by Fitbod

About Leg Press

Sets Logged
4,298,763
Popularity Rank
17th
Difficulty
Beginner
Quads Strength
100 mSCORE 2nd
Equipment Required
  • Photo of Leg Press
    Leg Press
Primary Muscles
Secondary Muscles

Instructions: How To

Leg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.

  1. Sit on a leg press machine positioning your shoulders and hips against the backpad while placing your feet shoulder-width apart slightly angled out on the platform.
  2. Evenly distribute the weight through your feet as you raise the platform and remove the safety bars.
  3. Grab ahold of the brace bars and brace your core to keep your lower back and shoulders touching the backpad.
  4. Lower the platform while tracking your knees out over the second toe keeping your heels on the platform.
  5. Descend the platform until you are no longer able to keep your lower back against the backpad and return to the starting position.

Common Mistakes

  • Knees Caving In

    Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.

  • Locking out Knees

    Don’t lock out your knees at the end of the movement. This can place a lot of tension on your knees, and increases the risk of injury. Keep a slight bend in your knee even at full extension.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    70
    lbs
    1 Rep Max
    90
    lbs
  • intermediate
    8
    reps
    100
    lbs
    125
    lbs
  • advanced
    8
    reps
    135
    lbs
    170
    lbs

Enter your stats to calculate your Sets & Reps