Leg Press
The leg press is a machine-based lower-body exercise where you push a weighted platform away with your feet while seated. It mainly builds your quadriceps, with your hamstrings and glutes helping too. The machine supports your back and guides the movement, so it suits beginners and experienced lifters who want to train their legs hard.
Muscles worked
The Leg Press mainly works your quadriceps, with your hamstrings and glutes helping.
Setting up
- Adjust the backrest or seat so that, with your feet on the platform, your knees bend comfortably past 90 degrees at the bottom without your hips lifting. Start with a light weight to find your settings.
- Place your feet flat on the platform about shoulder-width apart, in the middle of the plate, with toes turned out slightly. Your whole foot should stay in contact with the platform.
- Sit with your back and bum flat against the pad. Hold the side handles, not your knees.
- Check you know where the safety stops and release handles are before you load the weight. Set the stops so the platform can't come down further than your lowest comfortable rep.
How to do the Leg Press
- Sit back firmly into the seat, press the platform up and release the safety handles so your legs are supporting the weight.
- Take a breath in and brace your stomach as if you're about to be nudged. Keep your head and back resting on the pad.
- Bend your knees and let the platform come towards you slowly over about two to three seconds. Keep your knees in line with your toes.
- Stop lowering when your knees are bent as far as you can go with your hips and bum still flat on the seat. Don't let your pelvis tuck under.
- Push through the middle of your feet and your heels, and breathe out as you straighten your legs.
- Stop just short of lockout, with your knees soft, then go straight into the next rep. After your last rep, press the platform up and re-engage the safety handles before you get out of the seat.
Form tips
- Think about pushing the platform away from you rather than pushing yourself up the seat. Your back should stay glued to the pad.
- Spread your weight across the whole foot, and keep your heels pressed down. If your heels lift, move your feet slightly higher on the platform or use less weight.
- Point your knees in the same direction as your toes throughout, both on the way down and the way up.
- Keep the lowering phase slow and controlled. You should feel the front of your thighs working hard as the weight comes towards you.
- Your foot position changes the emphasis: feet lower on the platform focus more on your quadriceps, while feet a little higher bring in more hamstrings and glutes. Change one thing at a time and keep it comfortable.
Common mistakes
Hips lifting off the seat at the bottom
You're going deeper than your hips allow. Stop the rep earlier, or move the seat back a notch if your machine allows it, so your bum stays flat on the pad throughout.
Snapping the knees into lockout
Stop each rep with a slight bend in your knees so your muscles keep holding the weight rather than your joints. Press up smoothly and don't let the weight bounce.
Knees drifting inwards
Lower the weight and think about pushing your knees out over your toes. Keep your feet at about shoulder-width, not narrower.
Loading too much and doing short, quick reps
Reduce the weight until you can lower it for two to three seconds and control the full range every rep. Add weight only when your form stays the same.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Choose a weight that makes the last two reps hard but still controlled. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds. Use it as part of a full-body plan that you can stick to week after week. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Leg Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Leg Press FAQs
How much weight should I use on the leg press?
Start light, with just a few plates or even the empty sled if you're new, and work out how the machine feels. Choose a weight that lets you complete every rep to the same depth with control, with a couple of reps still left in the tank. Increase it gradually, in small jumps of 5-10 kg, once that feels easy.
Where should I put my feet on the leg press?
A good starting point is shoulder-width apart in the middle of the platform. Feet lower down put more load on your quadriceps, while feet a bit higher involve more hamstrings and glutes. Keep your heels down and your hips flat on the seat whichever position you choose.
How low should I go on the leg press?
Lower the platform until your knees are bent as far as you can go while your bum stays flat on the seat and your back stays against the pad. If your hips start to tuck or lift, you've gone too far. Stop if it hurts and get it checked.
Track your Leg Press progress
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