Leg Press

Intoduction to the Leg Press

The leg press is effective for stimulating the quadriceps, glutes and hamstrings, while providing the lower back with support. As a result, it can be performed by those suffering from ankle/flexibility issues.

For adding mass to the quads, aim to perform between 6 – 12 reps. For power and strength training, aim for 1 – 5 reps.


  • Sit with your back against the padding of the seat. With a slight bend in the knees, position feet on the plate, approximately shoulder width apart.
  • Extend both the hips and knees and release the locking mechanism.
  • Lower the weight slowly towards your body until the hips are completely flexed.
  • Press the weight back to the start position by flexing the hips and knees.
  • Repeat for the desired number of repetitions.

Muscles Worked

Leg Press Muscles WorkedPrimary



Hamstrings, Gluteus Maximus, Adductor Magnus, Soleus.










  • Ensure that a bend in the knees is maintained throughout this exercise.
  • Avoid the temptation to lock out the knees at the upper position.
  • Keep the back pressed against the support at all times.
  • Press with the whole of the foot. Avoid putting too much emphasis on the heel or ball of the foot.
  • Do not bounce the weight at the bottom of this exercise when the hips are fully flexed.

Photo Credit: Everkinetic

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