Leg Press Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Leg Press Exercise Demo

Exercise Profile

Exercise Equipment

Machine

Primary muscles

Quadriceps, Hamstrings

Secondary muscles

Glutes, Abductors

Exercise Category

Knee-Dominant Lower Body

Leg Press Muscles Worked

Front

Back

MuscleSet

Quadriceps

45.5%

Hamstrings

27.3%

Glutes

18.2%

Abductors

9.1%

Leg Press Overview

The leg press is a compound lower body movement that allows lifters to load the legs heavily without requiring balance or core stabilization. It targets the quads, glutes, and hamstrings while reducing spinal loading, making it a joint-friendly alternative to squats. Foot placement can be adjusted to emphasize different muscle groups. The leg press is excellent for hypertrophy, high-rep sets, or rehabilitation settings. Maintaining control throughout the motion and avoiding full lockout at the top improves safety and effectiveness.

Why Do The Leg Press ?

Leg Press (Machine) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Leg Press

1. Sit in the leg press machine with feet shoulder-width on the platform. 2. Release the safety bars and slowly lower the platform by bending your knees. 3. Stop when thighs are about 90° to shins or slightly deeper. 4. Press the weight back up without locking out knees.

Machine Tips

Adjust seat angle and foot position to control range of motion and muscle emphasis.

How to Progress

Add weight progressively, use different foot placements, or increase time under tension.

PROGRAMS WITH Leg Press