Leg Press

Starting position

1. Sit in the machine with your back and hips pressed firmly into the pad.
2. Place your feet on the platform shoulder width apart, in the middle or slightly higher. Toes turned out a little.
3. Press the platform up and release the safety catches. Legs almost straight, knees not locked.

Execution

1. Inhale and slowly lower the platform by bending your knees. Knees track over your toes.
2. Go down until your knees reach about 90° or until your hips start to lift off the pad — no further.
3. Exhale and press the platform up through your whole foot, without jerking.
4. Keep your knees slightly bent at the top.

Common mistakes

• Locking out the knees at the top — the whole load goes into the knee joint.
• Hips lifting off the seat at the bottom — the lower back rounds, which is risky for the spine.
• Knees caving in on the way up.
• Too much weight and a short range of motion — the legs do little work while the joints get overloaded.

Beginner tips

• Start with a weight you can move for 15 calm, controlled reps.
• Feet higher on the platform target the glutes and hamstrings more; lower targets the quads.
• Always lock the platform back on the safety catches after your set.

Alternatives

• Barbell Back Squat — the core free-weight leg exercise
• Kettlebell Squats — for a gym without a leg press
• Dumbbell Lunges — for training at home