Leg Press
Also known as: machine leg press, 45 degree leg press, sled press
Leg Press is a compound exercise for the quadriceps. Main target: vastus lateralis and rectus femoris. Also works: vastus medialis, vastus intermedius, gluteus maximus and biceps femoris. Equipment: machine.
Muscles worked
How to do it
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.
Common mistakes
- Hips lifting off the pad at the bottom — the lower back rounds.
- Locking the knees out hard under load.
Tips
- Feet higher on the platform target glutes and hamstrings more; lower targets the quads.
Used in these programs
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym3-Day Full Body Workout for BeginnersThe whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · GymBeginner Gym Machine WorkoutOne full-body workout on machines only: a guided path, simple setup, safe to start without a coach.
Beginner · 3 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymGym Fat Loss Plan: Strength Circuits + CardioThree sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · GymLeg Day WorkoutA complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.
Intermediate · once a week · GymSimilar exercises
Alternatives with other equipment
