You sit and push a sled-style footplate away using leg extension, primarily loading the quadriceps. The movement extends the knees against the machine while your back remains supported.
How to do the Leg Press (Machine)#
- Sit with your back against the pad and place your feet about shoulder-width on the plate so your knees will remain behind your toes at the bottom.
- Secure or release the safety catches as required and tighten your core, keeping the knees tracking slightly outward.
- Bend your knees in a controlled manner to lower the platform until your thighs are roughly parallel to the footplate (about 90° at the knee).
- Push the plate back by driving through your heels and mid-foot, extending the legs while maintaining a stable torso.
- Stop short of locking the knees at full extension, control the descent, and repeat for the desired repetitions.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Calves
Common mistakes#
- Allowing the knees to travel past the toes at the bottom of the movement.
- Fully locking the knees at the top of the press.
- Failing to brace the core, which lets the lower back lift or round.
- Letting the knees collapse inward instead of tracking slightly outward.
