How to do the Leg Press
Sit in the machine with your back flat against the pad and your feet shoulder-width apart in the middle of the platform.
Push the platform up and release the safety handles.
Lower the platform slowly until your knees reach about 90 degrees, without your hips lifting off the seat.
Push through your whole foot until your legs are almost straight, without locking your knees.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Leg Press doesn’t suit your gym or your joints.
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