To do a machine leg press, place your feet mid-platform with heels flat, lower until your thighs approach your torso without your low back rounding, then press through the mid-foot to full extension. It trains the quads most, with glutes and hamstrings assisting. The most common mistake is letting the hips lift at the bottom; fix it by lowering only to the range you can keep your back flat. Progress by adding reps first, then add a small plate per side once every set matches.
Step-by-step form
- Set up: Sit in the machine and place feet shoulder-width on the platform.
- Brace: Grip the handles and keep your low back flat against the pad.
- Initiate: Unlock the safety handles with a controlled press.
- Main rep path: Lower the platform by bending knees and hips together.
- Hardest point: Stop when your thighs approach your torso without pelvic tuck.
- Finish: Press through mid-foot to full knee extension without locking hard.
- Reset: Re-breathe and keep feet planted before the next rep.
Who this variation is for
This is a reliable lower-body builder for lifters who want to train legs hard without heavy barbell loading.
- Best fit: Lifters chasing quad and glute size with stable support
- Not ideal when: You cannot keep your low back flat at any depth
- Better option if not ideal: Squat to a box or Leg Extension Machine
Setup and equipment
Foot placement and seat position change the stress. Keep it simple and repeatable.
- Setup position: Feet mid-platform, shoulder-width, toes slightly out
- Equipment setup checks: Back pad supports full torso, safeties set to a controllable depth
- Start load/resistance: A weight you can control for 10-12 reps with 1-2 reps in reserve
- Bracing and breathing plan: Inhale on the way down, exhale as you press
Muscles worked and movement pattern
This is a knee- and hip-dominant press pattern. You should feel quads working through the middle range with glutes assisting at the bottom.
| Role | Muscles |
|---|---|
| Primary | Quadriceps |
| Secondary | Glutes, hamstrings |
| Stabilizers | Adductors, calves, core |
At a glance
- Variation: Machine leg press
- Best for: Quad growth and leg volume
- Primary muscles: Quadriceps
- Equipment: Leg press machine
- Difficulty: Beginner to intermediate
- Primary goal: Muscle growth
Form tips for better reps
- Keep heels flat and knees tracking over toes.
- Lower under control for 2-3 seconds.
- Stop before your hips lift off the pad.
- Press through mid-foot, not just toes.
- Keep knees and toes aligned throughout.
Mistakes that limit your progress
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips lift at the bottom | Depth is too deep for control | Reduce depth and keep low back flat. |
| Knees cave inward | Foot pressure is uneven | Push knees out and drive through mid-foot. |
| Bouncing out of the bottom | Too much load or rushing | Pause briefly and lower the weight. |
What you should feel
- At the start of each rep: Quads loaded with steady foot pressure.
- During lowering or lengthening: Controlled stretch in quads and glutes.
- During the hardest point: Strong drive through mid-foot.
- At lockout or finish: Quads squeezed without knee slam.
- If you feel joint pain: Reduce depth and lighten the load.
Regressions (Easier Versions)
- Partial-range leg press to a higher safety stop.
- Bodyweight Squat to a box for lighter loading.
Progressions (Harder Versions)
- 2-second pause at the bottom with the same load.
- Higher volume sets with controlled tempo.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Machine Squat | You want a more upright pattern | Similar quad focus with stable support. |
| Leg Extension Machine | You want pure quad isolation | Targets quads without hip load. |
| Horizontal Leg Press | You have that machine | Similar pattern with different back angle. |
How many sets and reps to do
Use the leg press as a primary lower-body lift or after squats. Keep depth consistent and track your rep quality.
For Strength
- Sets: 3-5
- Reps: 5-8
- Rest: 2-4 min
- Frequency: 1-2x/week
- Progression rule: Add 10-20 lb total once you hit 8 clean reps
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then add a small plate per side
For Skill / Return to Training
- Sets: 2-4
- Reps: 8-12
- Rest: 60-120 sec
- Frequency: 2x/week
- Progression rule: Increase depth and control before load
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Light, 3-second lower | Learn depth |
| 2 | 3 x 12 | Same load, pause at bottom | Improve control |
| 3 | 4 x 10 | Add 10-20 lb total | Build strength |
| 4 | 4 x 10-12 | Same load, slower lower | Solidify form |
Where to put this in your workout
- Use it after squats for quad volume, or as your main lower-body lift.
- Pair it with a hamstring curl to balance the session.
- If knees feel irritated, reduce depth and keep volume lower.
Safety and Contraindications
Leg press should feel stable, not pinchy at the knees or hips. Adjust depth and foot placement as needed.
- Stop the set if: You feel sharp knee pain or low back pressure
- Use caution if: You have knee or hip irritation with deep flexion
- Safer substitutions: Box Squat, Leg Extension, Step Ups
FAQs
How low should I go on the leg press?
Lower until your thighs approach your torso without your low back rounding. Depth matters, but only if you keep control.
Where should I place my feet?
Mid-platform and shoulder-width is the default. Higher placement shifts more to glutes and hamstrings.
Is the leg press safer than squats?
It is often easier on the back, but you can still overload the knees if you bounce or go too deep. Control matters either way.
Should I lock my knees at the top?
Fully extend, but avoid slamming into a hard lockout. Stay tight and keep tension in the legs.
Related Exercises
Related Workouts
- No related workouts yet.
