Strength Training · Bodybuilding
Leg Press
The leg press is a seated exercise that uses a 45-degree sled to train your thighs and glutes while your torso stays supported.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Sit with your back and pelvis against the pads.
- Place your feet about shoulder-width apart near the middle of the platform, with toes turned slightly outward.
- Press the sled upward enough to take its weight off the catches.
- Release the catches using the machine’s handles.
- Lower the sled toward you by bending your hips and knees.
- Press the platform away until your legs are nearly straight.
- Reengage the catches after your final repetition.
- Lower the sled onto the catches.
Form cues
- Keep your knees tracking over your toes.
- Brace your belly before lowering.
- Exhale as you press.
- Keep your hands off your knees.
Common mistakes
- Pelvis curling off the padStop lowering just before your pelvis starts to tuck or lift from the pad.
- Heels liftingMove your feet slightly higher if needed to keep your whole foot planted throughout the repetition.
- Bouncing out of the bottomLower slowly enough to reverse direction without a bounce.
Safety
Excessive load or depth can strain your knees or lower back. An unsecured sled can descend unexpectedly and trap you.
- Locate the release handles and safety stops before loading the machine.
- Set the safety stops to catch the sled below your intended range of motion.
- Start with a light load; end the set when you can no longer control the sled.
- Verify that both catches support the sled before removing your feet or getting up.
If pressing causes knee, hip, or back pain, use a lighter load and shorter pain-free range, or get advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- 45-Degree Leg Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to complete about two more controlled repetitions.