GymDroidLeg press from every angle
Leg Press: How to Do It Right
The leg press is a machine exercise where you sit back in a seat and push a loaded sled away from you with your feet.
- Works
- Quadriceps, Gluteus maximus
- Also works
- Adductors, Hamstrings
How to do a leg press, step by step
- Sit in the machine with your lower back and hips flat against the pad.
- Place your feet about shoulder width apart in the middle of the platform, toes turned out slightly.
- Press the sled up a little and release the safety handles. Hold the side grips.
- Breathe in and lower the sled under control. Let your knees travel in line with your toes.
- Stop when your thighs come close to your chest, or just before your lower back starts to lift off the pad.
- Press through your whole foot, mostly the heel and midfoot, until your legs are almost straight.
- Keep a slight bend in the knees at the top. Lock the safety handles when the set is done.
Common leg press mistakes
- Hips rolling off the seat at the bottom. Find your depth with an empty sled. Stop just before your lower back rounds and the tailbone lifts.
- Locking the knees hard at the top. Stop a moment before full lockout so the muscles keep the load, not the joint.
- Knees caving in on the way up. Push the knees out over your toes. If they still collapse, take weight off.
- Short, fast reps with a huge stack. Use a weight you can lower slowly through a full range. Half reps with more plates build less.
- Heels lifting off the platform. Move your feet a bit higher on the platform and keep your whole foot planted.
Alternatives: no machine, at home, with dumbbells
Same muscles, different equipment.
Good to know
Leg press from every angle
On the common 45 degree leg press the sled runs on rails at an angle, so you can train your quads and glutes hard without balancing a bar on your back. Below you will find how to set up the machine, where to put your feet, how deep to go, the muscles worked and the mistakes that cost people the most.
Muscles worked
The quadriceps on the front of the thigh do most of the work. The gluteus maximus works hard in the deeper part of each rep. The adductors on the inner thigh help, more so with a wider stance. The hamstrings assist at the hip but get little growth stimulus here, so train them with a hinge or curl as well.
Sets and reps for leg size and strength
For muscle growth, do 3 to 4 sets of 10 to 15 reps. For strength, use 4 sets of 6 to 8 reps after a few warm up sets. Rest 2 minutes between hard sets. Stop with 1 or 2 good reps left and add weight once you reach the top of your rep range on every set. Write down your seat setting and foot position so every session is comparable.
Leg press vs squat
The squat trains your legs plus your back and core, and it builds balance and coordination. The leg press removes balance and back loading, so your legs can work closer to failure with less fatigue. Neither is better for everyone. If you are new or have a back that does not like heavy squats, the leg press is a solid main lift. If you squat, the leg press works well after it to add extra leg volume. Note that leg press numbers are much higher than squat numbers, partly because of the angle and the sled, so do not compare them directly.
Alternatives: no machine, at home, with dumbbells
No leg press machine? A bodyweight squat or a Bulgarian split squat with dumbbells trains the same muscles and works at home. A hack squat machine is the closest gym substitute. The moves below cover the quads and glutes from other angles.
Plans with the leg press
The leg press is a swap for the leg extension on Day C of Full Body Foundation and Curves & Confidence. You can also add it to any workout in GymDroid, as the main leg lift or after squats. Log every set and the plan sets your next weight. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
Where should I put my feet on the leg press?
Start shoulder width apart in the middle of the platform. Higher feet shift more work to the glutes and hamstrings. Lower feet shift more to the quads. A wider stance brings in the inner thighs.
How deep should you go on the leg press?
Go as deep as you can while your hips and lower back stay flat on the pad. For most people that is when the thighs come close to the chest.
Should you lock your knees on the leg press?
No. Stop just before full lockout and keep a slight bend. Snapping the knees straight under a heavy sled puts the joint at risk.
Is the leg press bad for your back?
Not when the lower back stays on the pad. Problems usually start when people go too deep and the pelvis tucks under. If you feel back pain, stop and see a professional.
Is the leg press as good as squats?
For building leg muscle it can be just as useful. Squats also train balance and the core. Many people do both in the same week.
Plans with the leg press
The leg press is a swap for the leg extension on Day C of Full Body Foundation and Curves & Confidence.
Updated