Leg press: How to Do It, Muscles Worked

Step by step

Sit back, feet shoulder width apart on the platform.
Lower slowly until your knees bend to about 90 degrees.
Press through your heels without locking your knees.

What you should feel

A strong push in your thighs and buttocks; your knees and lower back should not hurt.

Common mistake

Letting the hips lift and the lower back round at the bottom; stop the descent before that happens.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Hamstrings Inner thighs

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Questions

What muscles does the leg press work?

Leg press mainly works your quads and glutes. It also helps your hamstrings and inner thighs.

Can I do the leg press at home?

Not easily, it needs this: machines. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the leg press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Leg press