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Leg Press

Difficulty: ⭐ Beginnersquat

Home Setup

Perform single-leg glute bridges with elevated shoulders or resistance band squats against a wall for similar quad and glute activation

Sturdy chair or couchResistance bandsBackpack with books for weight

💡 Pro tip: Place your back against a wall and perform wall sits with added resistance in your lap to simulate the isometric component

Gym Setup

Leg press machine with appropriate weight plates loaded, seat adjusted so knees are at 90 degrees at the bottom position

Safety: Always use the safety catches, avoid locking out knees completely at the top, and never let your lower back round off the pad at the bottom

💪 Muscles Worked

QuadricepsGlutesHamstringsAdductorsCalves

⭐ Why This Exercise?

The leg press is an excellent machine-based exercise for building lower body mass with minimal technical demand and reduced spinal loading compared to free weight squats. It allows for heavy loading and targeted muscle isolation, making it ideal for hypertrophy training while providing a stable platform that enables focus on the mind-muscle connection and training to failure safely.

Make It Easier

Regressions for building up strength

1. Goblet Squat

dumbbell + kettlebell

Reduces load and complexity while teaching proper squat mechanics with less stability demand

2. Single Leg Leg Press

leg press machine

Reduces total load while maintaining the movement pattern and allowing focus on one leg at a time

3. Bodyweight Box Squat

box + bench

Removes external load entirely while teaching depth control and proper squat pattern

Make It Harder

Progressions for advanced athletes

1. Single Leg Leg Press (Heavy)

leg press machine

Increases unilateral strength demand and addresses muscle imbalances while increasing difficulty

2. Feet-High Leg Press

leg press machine

Shifts emphasis to glutes and hamstrings by increasing hip flexion range of motion

3. Paused Leg Press

leg press machine

Eliminates stretch reflex and increases time under tension at the most challenging position

↕️ Similar Movements

Hack Squat
Similar machine-based squat pattern with more upright torso and greater quad emphasis
Front Squat
Free weight alternative with similar quad-dominant loading but requiring more core stability
Bulgarian Split Squat
Unilateral alternative that challenges balance while targeting similar muscle groups
Sissy Squat
Advanced bodyweight movement with extreme quad isolation and knee flexion emphasis
Leg Extension
Isolation movement that targets quadriceps specifically without hip involvement

Form Checklist

✓Keep your entire back flat against the pad throughout the movement
✓Push through your heels and midfoot, not your toes
✓Control the descent and avoid bouncing at the bottom position
✓Stop when your knees reach 90 degrees or just before your lower back starts to round
✓Breathe out as you press the weight up, inhale as you lower it down

Common Mistakes

  • •Allowing knees to cave inward instead of tracking over toes
  • •Lifting hips and lower back off the pad at the bottom, creating spinal flexion
  • •Locking out knees completely at the top, which removes tension from muscles
  • •Placing feet too low on the platform, creating excessive knee stress
  • •Using too much weight and sacrificing range of motion for ego lifting

📈 When to Progress

Progress when you can complete 3-4 sets of 12-15 reps with controlled tempo and full range of motion while maintaining perfect form, with minimal fatigue affecting your last set. For bodybuilding purposes, consider progressing when the pump and muscle activation feel insufficient at current weight.