Leg Press · GetMyCoach

Leg Press

The Leg Press is a machine-based exercise targeting the lower body. To perform, sit in the machine with your back firmly against the pad and feet shoulder-width apart on the platform. Unlatch the safety mechanism, then push the platform away by extending your knees and hips, ensuring not to fully lock out your knees at the top. Slowly and with control, return the platform to the starting position, allowing your knees to bend deeply without your lower back rounding off the pad. This exercise is excellent for building quadriceps, gluteal, and hamstring strength and hypertrophy with reduced spinal load compared to free-weight squats.

How to perform it

Keep your lower back pressed firmly against the back pad throughout the entire movement.
Push through your heels and mid-foot, driving the weight up.
Control the eccentric (lowering) phase of the movement, resisting the weight.
Do not lock out your knees completely at the top to maintain tension and protect joints.
Maintain a consistent foot position, typically shoulder-width apart.

Common mistakes

Rounding the lower back or lifting the hips off the pad at the bottom of the movement.
Locking out the knees excessively at the top, which can put undue stress on the knee joints.
Allowing the knees to cave inward (valgus collapse) during the push.
Using too much weight, which compromises range of motion and proper form.
Rushing the movement, especially the lowering phase, reducing muscle tension.

Train around it

Skip or adapt this movement if any of these apply — and check with a professional when in doubt.

Lower back injury or severe pain
Hip impingement
High blood pressure (due to potential Valsalva maneuver)

Related exercises

More moves that train the same muscles.

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