Leg Press

Exercise / Quadriceps

Leg Press overview

The Leg Press is a highly effective compound exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. Performed on a specialized leg press machine, this exercise allows for a controlled and supported movement pattern, making it suitable for individuals of various fitness levels. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Leg Press in your lower body training routine.

The Leg Press primarily targets the quadriceps, hamstrings, and glutes.

Leg Press how to perform

  • Step 1: Begin by adjusting the leg press machine to an appropriate weight. Sit on the machine with your back against the padded support and your feet placed shoulder-width apart on the platform.
  • Step 2: Grip the handles or bars provided on the machine for stability.
  • Step 3: Engage your core, keep your chest up, and maintain a neutral spine.
  • Step 4: Inhale and bend your knees, lowering the platform towards your chest.
  • Step 5: Descend until your knees are bent at a 90-degree angle or as low as your flexibility allows, ensuring your knees track in line with your toes.
  • Step 6: Exhale and push through the platform with your heels to extend your knees and return to the starting position.


Perform each repetition with controlled movements, focusing on the engagement of the lower body muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a neutral spine throughout the movement.
  • Keep your chest up and your gaze forward.
  • Control the descent and ascent to maximize muscle engagement.
  • Use a weight that challenges you while maintaining proper form.


  1. Single-Leg Leg Press: Lift one foot off the platform for a unilateral variation, focusing on stability.
  2. Narrow Stance Leg Press: Place your feet closer together to emphasize the inner thighs.
  3. Wide Stance Leg Press: Widen your stance for increased emphasis on the outer thighs and glutes.
  4. Paused Leg Press: Add a brief pause at the bottom of the press to increase time under tension and enhance strength.