Leg Press
The leg press lets you load the quads heavily with the back supported, which is exactly why people put on too many plates and cut the range in half.
How to do Leg Press
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Leg Press Sets and Reps by Goal
Strength
4 sets of 6-8 reps with 2-3 minutes rest, through a full range rather than a heavier partial.
Hypertrophy
3-4 sets of 10-15 reps with a 2-3 second descent and 90 seconds rest, taking the last set close to failure since the machine makes it safe to do so.
Endurance
3 sets of 20-25 reps at a light load with 60 seconds rest, never locking the knees out at the top.
Common Leg Press Mistakes
Loading the sled heavily and only moving it through the top few inches.
Reduce the weight until you can bring the knees toward the chest to around 90 degrees or deeper with the lower back flat against the pad.
Letting the lower back round off the pad at the bottom, which puts the lumbar spine in flexion under load.
Stop the descent at the point where the pelvis starts to tuck. Widening the foot placement usually buys back some depth.
Snapping the knees into full lockout at the top of every rep.
Stop just short of lockout. It keeps tension on the quads and keeps the joint out of a hyperextended position under heavy load.
Easier and Harder Than Leg Press
Swap Leg Press For
Leg Press — Frequently Asked Questions
How do you do the Leg Press?
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Leg Press work?
The Leg Press primarily targets the quads. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Leg Press should I do?
For muscle growth: 3-4 sets of 10-15 reps with a 2-3 second descent and 90 seconds rest, taking the last set close to failure since the machine makes it safe to do so. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Leg Press good for beginners?
Yes. The Leg Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Leg Press?
Try the Barbell Squat, Goblet Squat or the Leg Extension. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
