How To Do A Leg Press
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The leg press is a machine exercise where you sit in a reclined seat and push a weighted platform away with your feet. It trains the quads and glutes heavily while your back stays supported, so you do not need to balance a bar.
That makes it a great option for beginners, for adding leg volume after squats and for training around lower back limitations.
Leg Press Quick Facts
| Primary Muscles | Quads, glutes |
| Secondary Muscles | Hamstrings, adductors, calves |
| Equipment | Leg press machine |
| Level | Beginner |
| Sets And Reps | 3-4 sets of 8-15 reps |
How To Do A Leg Press
- Sit in the leg press with your back and hips flat against the pad.
- Place your feet on the platform about shoulder-width apart, in the middle of the plate.
- Push the platform up and release the safety handles.
- Lower the platform by bending your knees toward your chest until they reach about 90 degrees, or as deep as you can without your hips lifting.
- Press through your whole foot to push the platform back up.
- Stop just short of locking your knees, then repeat. Re-engage the safeties when you finish.
Leg Press Form Tips
- Keep your lower back and hips in contact with the seat at all times.
- Higher foot placement works more glutes and hamstrings. Lower placement works more quads.
- Push your knees out in line with your toes.
- Control the lowering phase instead of dropping the sled.
Common Mistakes To Avoid
- Locking the knees. Hard lockouts put stress on the knee joint.
- Hips curling off the pad. This rounds the lower back. Reduce depth.
- Heels lifting. Keep the whole foot on the platform.
- Bouncing at the bottom. Pause briefly before pressing back up.
Muscles Worked
The quads straighten your knees and the glutes extend your hips as you press. The hamstrings and adductors assist, and the calves stabilize your feet.
Leg Press Variations
- Hack Squat: An upright machine squat.
- Single-Leg Leg Press: Trains one leg at a time.
- Goblet Squat: A free-weight squat for beginners.
- Leg Extension: Isolates the quads.
- Bulgarian Split Squat: A single-leg free-weight option.
How Many Sets And Reps Should You Do?
Start with 3-4 sets of 8-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Equipment For Leg Press At Home
A home leg press is a bigger investment. Combination machines that switch between a leg press and a hack squat save space and give you two exercises in one.
Train This At Home
Our Pick
Compact Leg Press & Hack Squat - 2027 Model
Leg press and hack squat combined in one home-gym machine.
Check Price At Force USAUpgrade Pick
Ultimate 45 Degree Leg Press Hack Squat Combo
A full-size 45-degree leg press that also converts to a hack squat.
Check Price At Force USAFrequently Asked Questions
Is The Leg Press As Good As Squats?
It trains the quads and glutes very well with less balance and back demand. Squats train more stabilizing muscles. Many programs use both.
How Deep Should You Go On The Leg Press?
Go as deep as you can while keeping your hips and lower back on the pad, usually around 90 degrees at the knee.
Where Should Your Feet Be On The Leg Press?
Shoulder-width in the middle of the platform is a good default. Move them up for more glutes or down for more quads.
More Exercise Guides
- How To Do A Hack Squat
- How To Do A Bulgarian Split Squat
- How To Do A Goblet Squat
- How To Do A Split Squat
- How To Do A Back Extension
- How To Use The Hip Abduction Machine
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.