How to do Leg Press
- Main muscle
- Quadriceps
- Equipment
- Machine
- Level
- Beginner
- Type
- Strength
Secondary muscles
How to do it
- 1
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 2
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- 3
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- 4
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- 5
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
Similar exercises
Barbell Back Squat
Quadriceps · Barbell
Front Squat
Quadriceps · Barbell
Goblet Squat
Quadriceps · Kettlebell
Bodyweight Squat
Quadriceps · Bodyweight
Hack Squat
Quadriceps · Machine
Leg Extension
Quadriceps · Machine
Bulgarian Split Squat
Quadriceps · Dumbbell
Step-up
Quadriceps · Dumbbell
Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Push/Pull/Legs 3 Days
The classic PPL compressed into three days. Each muscle group gets one well-loaded session a week. For busy members or those building up to a six-day split.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
Muscle gain · Intermediate · Gym · 5 days a week · 8 weeks
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks
- Workout program
Hybrid Cardio + Strength 4 Days
Two full-body strength days, one interval day and one long steady cardio day. Builds conditioning and endurance without losing muscle. Also fits members preparing for runs or hiking events.
Endurance · Beginner · Gym · 4 days a week · 8 weeks
- Workout program
50+ Low-Impact 3 Days
Joint-friendly machine and dumbbell work plus balance and posture drills. Aims to keep muscle and everyday strength (standing up, carrying, stairs). If only two days are possible, do A and B.
General health · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Machine-Based Starter 3 Days (New Member)
For first-time gym members. Mostly machines, whose fixed path makes them easy and safe to learn. After four to six weeks it sets up the move to a free-weight full-body plan.
General health · Beginner · Gym · 3 days a week · 6 weeks