Gym
Quads
Glutes
Intermediate
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Gym
Leg Press
A machine squat pattern that lets you load the legs hard with minimal balance demands. Great for building quad and glute size safely at any level.
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Suggested use
Sets
3
Reps
10-15
Rest
2m 00s
Gym
Beginner
Hypertrophy
Strength
Squat
Muscles worked
Primary
Quads
Glutes
Secondary
Hamstrings
Adductors
Calves
Equipment
Leg press machine
How to do it
- Sit in the machine with your back and hips flat against the pads.
- Place your feet shoulder-width apart in the middle of the platform.
- Press the platform away and release the safety handles.
- Lower under control until your knees reach roughly 90 degrees.
- Keep your hips glued to the seat — stop before your lower back rolls off the pad.
- Press back up through your whole foot without slamming into lockout.
- Re-engage the safeties before climbing out.
Common mistakes
- Going so deep that the hips tuck and the lower back rounds off the pad.
- Locking the knees out hard at the top of each rep.
- Letting the knees collapse inward under load.
- Pressing through the toes only — drive through mid-foot and heel.
Safety first
- Always set the safety stops and keep your hands on the handles, not your knees.
- Add weight gradually; depth and control come before load.
- Never let the platform crash down — stay in control the entire rep.
Who should avoid or modify
- Acute knee or hip pain — consult a licensed clinician before loading.
- Recent knee or hip surgery (consult your clinician).
Breathing and tempo
Breathing: Inhale as the platform comes down, exhale as you press away.
Tempo: 2-0-1 — two seconds down, smooth press up.
Progressions
Add
Regressions
Calisthenics
Quads
Glutes
Beginner
