Leg Press

Setup & Positioning

"Sit in the leg press machine with your back and hips firmly against the seat. Place your feet on the platform about shoulder-width apart, toes slightly turned out. Adjust your seat so your knees are bent at about 90 degrees at the starting position, without your hips lifting off the seat."

Key point: “Keep your feet flat and heels down throughout the movement—don’t push through your toes.”

Execution

"Brace your core and press the platform away by extending your knees and hips at the same time. Stop just short of locking out your knees to keep tension on the muscles. Lower the platform slowly by bending your knees until they’re just past 90 degrees or as deep as you can go without your hips lifting. Repeat with control."

Where You Should Feel It

• Quads as the primary movers
• Glutes and hamstrings assisting during the press
• Core lightly engaged for stability

Where You Shouldn’t Feel It

• Lower back lifting off the seat
• Sharp knee pain from collapsing inward or locking out
• Pressure in the toes from shifting weight forward

Breathing

"Exhale as you press the weight away, inhale as you lower it back under control."

Common Mistakes to Avoid

1. Locking out the knees – Can strain the joint and reduce muscle tension.
2. Lowering too far – Avoid hip lift-off to protect your lower back.
3. Feet too high or low on the platform – Changes muscle emphasis and can strain knees or hips.
4. Using too much weight – Form should always come before load.