Execution form
- EquipmentMachine
- PatternSquat
- Reps8 to 20 reps
- Joint loadKnee
How to do the Leg Press
Set up. Sit in the leg press with your back and hips against the pad and your feet about shoulder width apart in the middle of the platform.
- Push the platform up and release the safety handles.
- Lower the platform by bending your knees toward your chest.
- Stop before your lower back lifts off the pad.
- Press back up without locking your knees hard.
Form cues
- Keep your hips on the seat.
- Keep your knees in line with your toes.
- Push through the whole foot.
Common mistakes
- Lowering so far that the lower back rounds off the pad.
- Snapping the knees straight at the top.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Hamstrings.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Leg Press, from the same catalog the StatBlockFit app logs.
- Cable Romanian Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Leg Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Leg Press 3 × 8 to 20 reps
- Cable Romanian Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Goblet Squat
Kettlebell
Gym or cable swap
Smith Machine Squat
Smith machine
Less load on the knee
Wall Sit
From the app's workaround table: less deep knee bend under load.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Back Squat.
Other variations of the Back Squat: Front Squat, Hack Squat, Smith Machine Squat, Pause Squat, Belt Squat, Goblet Squat and Box Squat.
Its variations: Single-Leg Press.
Do before it: Ankle Mobilisation (ankle range), 90/90 Hip Switch (hip range), Bodyweight Squat (same movement, lighter) and Goblet Squat (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Leg Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Leg Press?
Set up: Sit in the leg press with your back and hips against the pad and your feet about shoulder width apart in the middle of the platform. Steps: 1. Push the platform up and release the safety handles. 2. Lower the platform by bending your knees toward your chest. 3. Stop before your lower back lifts off the pad. 4. Press back up without locking your knees hard. Form cues: Keep your hips on the seat. Keep your knees in line with your toes. Push through the whole foot. Common mistakes: Lowering so far that the lower back rounds off the pad. Snapping the knees straight at the top.
What muscles does the Leg Press work?
It trains the quads as its main target and works the glutes and hamstrings on the way.
What can I do instead of the Leg Press?
At home: Goblet Squat. In a gym: Smith Machine Squat. With less load on the knee: Wall Sit. Each trains the same main muscle.
What should I pair the Leg Press with?
Good partners in the same workout are Cable Romanian Deadlift, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Leg Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.