Exercises / Leg Press

Leg Press

Also known as: Machine leg press, 45-degree leg press, Sled leg press

A machine squat. You lower the sled until the knees are about even with the hips, then press it back.

Primary muscles
Quadriceps, Glutes (gluteus maximus)
Secondary muscles
Hamstrings, Calves
Equipment
Machine (sled or seated leg-press machine)
Pattern
Squat
Difficulty
Beginner
Line diagram of a Leg Press.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Athlete on a plate-loaded sled leg press near lockout.
Marian-Leg-Press.jpg by Abooyeah, CC BY-SA 4.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.
Seated horizontal leg press at mid-range.
Young man using a leg press machine at the gym.jpg by Nenad Stojkovic, CC BY 2.0. License: CC BY. Source.

Cues

  1. Set the back and hips on the pad; feet on the plate about hip- to shoulder-width.
  2. Unrack, then lower until the knees are about in line with the hips without the low back peeling off the pad.
  3. Press through the whole foot until the knees are almost straight; do not slam into lockout.
  4. Keep the knees tracking over the feet; do not let them cave inward.

Common mistakes

  • Dropping the sled so deep that the pelvis tucks and the low back rounds.
  • Locking the knees hard at the top every rep.
  • Placing the feet so high or low that the hips or knees take all of the travel.

Safety

  • Do not let the low back peel off the pad at the bottom. Stop if the hips tuck hard.