Leg Press

The leg press exercises the lower body with significant weight while supporting the back, effectively targeting the quadriceps with proper leg press form. Incorporating variations like single-leg presses can enhance unilateral strength and balance for better overall lower body development.

📋 How to Do?

Sit in machine, feet shoulder-width on platform, knees at 90 degrees.
Release safety, inhale, lower sled by bending knees to 90 degrees.
Exhale and press through heels to extend legs, without locking knees.
Control descent. 3-4 sets of 10-12 reps.

When performing the leg press, make sure your knees are always in line with your toes. Never lock the knees out completely, and make sure to reposition your feet in a way that is comfortable. Always use safety catches, if possible, and be very aware of your lower back. Do not round your lower back during deep repetitions.

💪 Working Muscles

Primary: Quadriceps (knee extension to push the platform); Secondary: Gluteus Maximus (hip extension at full range); Hamstrings (knee flexion control); Calves (toe push if feet high on platform)

Equipment Needed: Leg press machine

Difficulty: Intermediate

✨ Benefits

The leg press safely increases hypertrophy for the quadriceps for those with a broken back or any back issues. It is a great exercise to perform many different repetitions in a volume format for the purpose of hypertrophy. It can be set up in different foot placements to specifically target different areas of the leg.