How to do the Leg Press
Primary: Quads, Glutes · also works Hamstrings, Adductors, Calves. Also called: machine leg press, 45 degree leg press.
Step by step
- 1
Sit in the machine with your back and hips flat against the pad.
- 2
Place your feet shoulder-width apart in the middle of the platform.
- 3
Release the safety handles and lower the platform until your knees reach about 90 degrees.
- 4
Keep your lower back pressed into the seat throughout the movement.
- 5
Push through your whole foot to extend your legs without locking the knees.
Coaching cues
- Hips stay glued to the seat
- Push with the whole foot
- Soft knees at the top
Common mistakes
- Lowering so deep the hips roll off the pad
- Locking the knees hard at the top
- Placing hands on the knees to help
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Leg Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Leg Press work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Adductors, Calves
How many sets and reps of Leg Press should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Leg Press?
Same movement pattern, different equipment: Hack Squat, Goblet Squat, Barbell Back Squat, Smith Machine Squat, Banded Squat, Bodyweight Squat.
Is the Leg Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.