Leg Press
Set up with feet hip-width on the platform and back flat. Brace core, press through heels to extend without locking knees; lower under control to a comfortable depth. Targets quads and glutes.
Updated
Primary muscles: Quadriceps, Glutes. Supporting muscles: Hamstrings, Calves. Equipment: Leg press machine.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit in the leg press with the back fully against the pad and feet about shoulder width on the platform.
- Brace the core and release the safety handles.
- Lower the platform until the knees bend deeply and the lower back stays in contact with the pad.
- Drive through the midfoot to extend the knees without locking them out hard.
- Keep the knees tracking over the toes through both phases.
- Reset the brace before the next rep.
Watch for
- Low back lifting off the pad in the deep position.
- Knees collapsing inward under load.
- Bouncing out of the bottom.
Breathing
Inhale on the descent, exhale as you press up.
Tip
Foot height changes which muscles work hardest: higher pushes hamstrings and glutes more, lower biases the quads.
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