Lower body · Quads

Leg press

How to use the leg press safely: back pad setup, where to place your feet for each muscle, depth and the mistakes that load your knees and back.

The leg press lets you load your legs heavily with your back supported. It is an alternative to the squat when technique, mobility or the lower back are limiting, and a good way to add quad volume without the fatigue of a barbell lift.

Muscles worked

The quadriceps are the main movers. The glutes and adductors work more the deeper you go and the higher and wider your feet are.

How to do it

1. Sit with your back and hips firmly against the back pad.
2. Place your feet on the platform hip-width apart, toes slightly out.
3. Release the safety catches and lower the platform by bending your knees in the direction of your toes.
4. Go as deep as you can without your hips lifting off the pad (usually knees at about 90°).
5. Press through your whole foot until your legs are almost straight, without locking your knees.

Common mistakes

• Locking your knees at the top with heavy weight. This is the riskiest mistake on this exercise.
• Going too deep and lifting your butt off the seat: your lower back rounds.
• Knees caving in as you press.
• Pushing through your toes and lifting your heels.

Foot placement

• Low and narrow: more quads, more ankle and knee bend.
• High and wide: more glutes and adductors, less stress on the knee.

Precautions

It loads the knee, hip and ankle. If you have an ankle injury, the foot flexion at the bottom may bother you: move your feet higher on the platform or try the leg extension and the machine hip thrust.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Leg extension · Knee extension
  • Knee

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.