Beginner
Leg Press
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
The leg press is a machine-based exercise that targets your quadriceps, glutes, and hamstrings. It’s beginner-friendly because the machine guides your movement, helping you build lower-body strength safely before progressing to free-weight squats.
Exercise Instructions
-
Step 1
Adjust the seat so your knees form about a 90° angle when your feet are on the platform. -
Step 2
Place your feet shoulder-width apart on the platform, toes slightly angled out. -
Step 3
Grip the handles and keep your back flat against the pad. -
Step 4
Push the platform upward to extend your legs, but do not lock out your knees. -
Step 5
Slowly lower the platform until your knees are at ~90°, keeping feet flat. -
Step 6
Press back up under control to the starting position. -
Step 7
Inhale as you lower the weight. -
Step 8
Exhale as you press the weight upward.
Muscle Groups
Leg Press targets Calves, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Keep your heels pressed into the platform (don’t lift onto your toes).
- Don’t let your knees cave inward — track them in line with your toes.
- Avoid going too deep (don’t let your lower back lift off the pad).
- Use a controlled tempo — no bouncing at the bottom.
- Start with 50–70% of your bodyweight on the sled, adjusting based on comfort.
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