Legs · Compound

Leg Press

A machine press that builds leg size with minimal balance demand.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors, Hamstrings
EQUIPMENT
Leg press machine
LEVEL
Beginner
REPS
10-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with your back flat on the pad and feet shoulder-width on the platform.

  2. Release the safeties and lower the sled by bending the knees.

  3. Stop when the hips are about to roll off the pad.

  4. Press the platform away until the knees are almost straight.

COMMON MISTAKES

  • Lower back peeling off the pad at the bottom; stop the depth just before that point.
  • Locking the knees hard at the top; stop just short of lockout.
  • Knees caving in; keep them in line with the feet.

TIPS

  • Push through the whole foot and control every inch of the descent.

QUESTIONS

Which muscles does Leg Press work?

The main muscle is Quads, Glutes. It also works Adductors, Hamstrings.

How many reps should I do?

FORGE suggests 10-15 reps for Leg Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Leg Press?

These train the same muscles: Hack Squat, Barbell Back Squat, Single-Leg Leg Press.