Leg Press Machine
The leg press machine is a compound lower body exercise targeting the quadriceps. The machine allows for heavy loading with back support, making it effective for building quad strength and muscle mass as a supplement to free weight squatting.
How to do it
- Sit on the leg press machine and place your feet shoulder-width apart on the platform.
- Release the safety handles and lower the platform by bending your knees toward your chest.
- Stop when your knees reach approximately 90 degrees or your lower back begins to lift off the seat.
- Drive through your heels to extend your knees and push the platform back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back and hips firmly pressed against the seat pad throughout the movement.
- Place your feet flat in the middle of the platform with your toes pointing slightly outward.
- Lower the platform slowly until your knees form roughly a 90-degree angle.
- Push evenly through your whole foot, focusing on your heels, to return to the top.
Breathing: Inhale slowly as you lower the platform toward you, and exhale steadily through your mouth as you push the weight back up.
Common mistakes
- Locking your knees at the top can place unnecessary stress on the joint and takes tension off your muscles.
- Letting your lower back lift off the seat rounds your spine under load, increasing injury risk.
- Bringing the platform down too low causes your heels to lift and your lower back to curl.
- Bouncing the weight off your chest at the bottom uses momentum instead of muscle strength.
Muscles worked
Primary: quads. Secondary: glutes, upper legs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off the weight or stop the set.
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 this exercise?
You should feel your quadriceps (front of your thighs) and glutes working. If you feel it in your knees, check that your feet are high enough on the platform and your knees are tracking over your toes.
How heavy should I set the machine?
Start with a light weight that allows you to complete your target repetitions with smooth, controlled form before adding more load.
Can I do the leg press if I have back discomfort?
The machine provides back support, but if you feel any strain in your lower back, reduce the range of motion and ensure your hips stay glued to the pad.