Leg Press: How-to, Tips & More
The Leg Press is a beginner compound exercise for your quads. You do it with leg press machine. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Leg Press
- Sit in the machine with your back flat and feet shoulder width on the plate.
- Release the safeties and lower the plate by bending your knees.
- Go as deep as you can without your lower back lifting.
- Press back up without locking your knees hard.
Leg Press tips
- Keep your hips down on the seat.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Leg press machine
Type
Compound
Leg Press alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Leg Press work?
The Leg Press mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Leg Press good for beginners?
Yes. The Leg Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Leg Press?
You need leg press machine.
Add Leg Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon