Leg Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Position the feet shoulder-width apart on the sled and press the lower back firmly into the back pad.
• Keep the head neutral and grab the safety handles to lock the hips into the seat.
• Lower the platform under control by bending the knees until the thighs are parallel to the footplate.
• Press through the midfoot and heel to return to the starting position without locking out the knees.

Common mistakes

• Allowing the lower back and tailbone to round off the seat pad at the bottom of the movement.
• Letting the knees collapse inward during either the lowering or pressing phase.
• Locking out the knees explosively at the top of the repetition.

Frequently asked questions

How high should I place my feet on the platform?

A higher foot placement shifts more emphasis onto the glutes and hamstrings, while a lower placement targets the quadriceps more directly.

Is it safe to perform the leg press if I have lower back issues?

Yes, as long as you maintain a neutral spine, do not round your lower back off the pad, and limit the range of motion to where your hips remain stable.

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