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Exercises Leg Press

Leg press machine exercise · Quads

Leg Press

Set up the leg press machine, choose a comfortable range, and press the footplate without bouncing or locking your knees.

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Leg press machine illustration with the lifter seated and pressing the footplate away.
Leg Press · controlled position
EquipmentLeg press machine
Primary muscleQuads
Also worksGlutes · Hamstrings

The movement

How to do a leg press

Use a steady range and keep each rep controlled from start to finish.

  1. 01

    Adjust the seat and stops

    Set the backrest and safety stops so you can lower the sled with your hips supported and without forcing a deep position.

  2. 02

    Set your feet

    Place your feet around shoulder width on the platform, with the whole foot supported. Choose a stance that feels stable.

  3. 03

    Lower under control

    Unlock the sled and bend your knees until your hips stay against the pad and you reach a comfortable depth.

  4. 04

    Press without locking

    Press through the whole foot until your legs are nearly straight, keeping a small bend in the knees.

Muscles worked

Where the leg press works.

PrimaryQuads
SupportingGlutes · Hamstrings

Form cues

Make every rep controlled.

  • Keep your hips and lower back supported by the pad.
  • Let your knees follow the direction of your toes.
  • Use a depth you can control without your hips rolling off the seat.

What to watch for

Common mistakes

  • Lowering so far that the hips curl away from the pad.
  • Bouncing the sled out of the bottom.
  • Snapping the knees into a hard lockout.

Keep your options open

Alternatives and related exercises

Goblet squatBarbell back squatSplit squat
Goblet SquatBarbell Back SquatBarbell Hip Thrust

Good to know

Leg Press questions.

Where should my feet go on the leg press?

Start around shoulder width with your whole foot supported. Small stance changes can alter how the movement feels, but no single placement isolates one muscle.

How deep should I lower the leg press?

Lower only as far as you can while keeping your hips and back supported. Your comfortable depth depends on the machine and your mobility.

Should I lock my knees on the leg press?

Finish with your legs nearly straight while keeping control; avoid forcefully snapping the knees into lockout.

Can I track machine exercises in Lightweight?

Yes. Add the leg press to your routine and record the load and reps for each set.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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