Legs45-degree leg press machineBeginnerQuadricepsGlutes
Leg Press
The leg press lets you load the quads and glutes heavily without the balance and upper-back demands of barbell squatting. It's not a squat replacement but an excellent complement, especially for targeting the quads in isolation.
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Form Guide
Step-by-step: Leg Press
1Feet shoulder-width apart, toes angled slightly out. Higher foot placement = more glute; lower = more quad.
2Lower the platform until your knees are at 90 degrees or slightly below.
3Do not let your lower back round off the pad at the bottom.
4Drive through your whole foot. Do not push through your toes only.
5Do not lock out your knees aggressively at the top — keep a soft bend.
Common Mistakes
What most people get wrong
Too little weight with full range of motion: the machine makes it easy to get depth even with heavy loads — use it.
Lower back rounding off the pad: reduce range of motion or weight.
Feet too close together: creates significant knee valgus on heavy sets.
Programming
How to program the Leg Press
3–4 sets of 8–15 reps. The leg press is forgiving on load — many people can press 2–4x what they squat. Use it to accumulate quad volume after squatting, or as a primary leg exercise when barbell squats aren't possible.