Leg Press
The leg press is a machine-based compound exercise targeting the quadriceps, with significant engagement of the glutes and hamstrings. It allows for heavy loading of the lower body in a controlled, supported position.
How to do it
- Sit in the leg press machine with your back flat against the pad and feet hip-width apart on the platform.
- Release the safety handles and lower the platform by bending your knees toward your chest.
- Stop when your knees are at approximately a 90-degree angle, keeping your lower back pressed to the pad.
- Press the platform away by driving through your heels to fully extend your legs without locking your knees.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat against the pad.
- Place feet hip-width apart.
- Drive through your entire foot, especially the heels.
- Lower the weight slowly with control.
- Stop just before your knees lock.
Breathing: Exhale as you push the platform away and inhale as you return to the starting position.
Common mistakes
- Lifting your lower back off the pad, which can strain your spine.
- Locking your knees at the top, which shifts tension away from muscles to your joints.
- Allowing your knees to cave inward, which places unnecessary stress on knee ligaments.
- Using momentum instead of controlled movement, reducing the effectiveness of the exercise.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90–120 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knees or lower back, stop immediately and check your form.
- If you have a history of back or knee injuries, consult a professional before adding heavy weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the leg press?
You should feel it in your quadriceps (front of thighs) and glutes. If you feel it primarily in your knees, adjust your foot placement.
How heavy should I go?
Start light to master the form. Increase the weight only when you can complete all reps with perfect control.
Should my feet be high or low on the platform?
A mid-foot placement is best for beginners. Higher foot placement targets glutes more, while lower placement emphasizes quads.