Leg Press
How to do the Leg Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
How to do the Leg Press
- 1
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 2
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- 3
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- 4
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- 5
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Log it, see it on your body.
Every Leg Press set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Leg Press fits
The Leg Press shows up in training built around a specific goal. See how it fits:
More quads exercises
Leg Press: common questions
What muscles does the Leg Press work?
The Leg Press primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Leg Press suitable for beginners?
Yes. The Leg Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Leg Press?
To do the Leg Press you'll need a weight machine.
Is the Leg Press a compound or isolation exercise?
The Leg Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Leg Press with correct form?
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Follow the full step-by-step above for the complete movement.
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