Leg Press
How to do it
Starting position
- Sit on the machine seat and press your back and glutes against the seat.
- Place your feet shoulder-width apart on the footplate.
- Point your toes slightly outward.
- Grip the handles and stabilize your upper body.
Movement
- Release the safety bar and push the platform slightly.
- Slowly bend your knees and bring the platform toward your body.
- Press the platform with your entire foot to extend your legs.
Breathing
Inhale as you lower the platform and exhale as you press it up.
Trainer tips
- Press your lower back flat against the seat
- Lower only as far as you can without your thighs touching your chest
- Do not fully extend and lock your knees
Cautions
- Hyperextending your knees strains the joints, so keep them slightly bent.
- Letting the lower back round and lift off when lowering
- Using too shallow a range of motion
- Letting the knees collapse inward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors |
| Equipment |  Leg press |
| Movement pattern | Squat |
| Rep range | 8–15 reps |
14 similar exercises
Representative exercise: Leg Press
- Resistance Band Lying Leg Press
- Resistance Band Lying Single Leg Press
- Sled 45° Wide Leg Press
- Sled 45° Narrow Stance Leg Press
- Smith Leg Press
- Sled Lying Squat
- Sled 45 degrees Deep Leg Press
- Sled 45° Leg Press (Back POV)
- Sled 45° Leg Press (Side POV)
- Assisted Single Leg Press
- Sled Angled Single Leg Press
- Sled 45° One Leg Press
- Sled 45° Narrow Stance Leg Press
- Sled Alternating Single Leg Negative Press
Exercise GuideDo your knees cave inward as you press?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the leg press, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Sled 45° Leg Press (Side POV)HarderSled 45° Leg Press (Back POV)HarderGoblet SquatSimilar exerciseMachine Squat (Plate Loaded)Similar exerciseBodyweight SquatSimilar exerciseBarbell Back SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.