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Legs

Leg Press

Intermediate

A supported machine press that lets you overload the legs safely.

Target muscles

Quadriceps, Glutes

Calories burned

~10 kcal / set

Secondary muscles

Hamstrings

Equipment

Machine

Goal

Muscle Gain, Strength

Sets / Reps

4 × 10-12

Benefits

  • • Builds leg mass with less spinal loading than squats
  • • Allows safe heavy loading

Step by step

  1. 1Sit in the machine with feet shoulder-width apart on the platform.
  2. 2Release the safety and lower the platform by bending your knees.
  3. 3Lower until your knees reach about 90°.
  4. 4Press through your heels to extend back up without locking your knees.

Breathing guide

Inhale as you lower, exhale as you press.

Common mistakes

  • • Locking out the knees hard at the top
  • • Letting the lower back round off the pad

Safety tips

  • • Keep your feet flat throughout the movement.
  • • Control the descent — don't let the weight drop.

Variations

  • • Single-leg press
  • • Narrow-stance leg press

Related exercises

Barbell Squat

4 × 6-10

Romanian Deadlift

3 × 8-10

Walking Lunges

3 × 10-12 per leg

Leg Extension

3 × 12-15