Exercise library
Leg Press
The leg press lets you train the quads and glutes with heavy load and a stable back, making it a great squat alternative for beginners.
MachineLegsBeginner
- Equipment
- Machine
- Focus
- Legs
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–15 reps.
- Muscles worked
- QuadsGlutesHamstrings
How to do it
- 1Sit in the machine with your back flat against the pad and feet shoulder-width on the platform.
- 2Release the safety handles and hold the platform with straight-ish legs.
- 3Lower the platform under control by bending your knees toward your chest.
- 4Stop when your knees reach about 90 degrees without your lower back rounding.
- 5Press the platform back up through your heels without locking the knees, then repeat.
Tips & tricks
- Keep your knees tracking in line with your toes.
- Do not let your lower back round off the pad at the bottom.
- A higher foot placement targets glutes and hamstrings; lower targets quads.
Common mistakes
- Lowering so far that your hips curl and your lower back lifts.
- Letting the knees cave inward.
- Locking the knees harshly at the top.
