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BeginnerLegsMachineCompound

Leg Press Machine

A machine-based exercise for safely building strength and muscle in the legs. Suitable for all experience levels, it targets the quadriceps, glutes, and hamstrings.

Leg Press Machine demonstration

Visual demonstration — Leg Press Machine

Muscles Worked

Quadriceps (Primary)GlutesHamstrings

Step-by-Step Instructions

  1. 1Sit in the leg press machine with your back against the pad and feet on the platform shoulder-width apart.
  2. 2Release the safety handles.
  3. 3Lower the weight slowly, bending your knees to about 90 degrees.
  4. 4Press through your heels to extend your legs without locking your knees.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep heels flat on the platform.
  • Do not lock out your knees.
  • Control the weight on both the descent and ascent.

Common Mistakes to Avoid

  • Allowing knees to collapse inward.
  • Lifting hips off the pad.
  • Lowering the weight too far.

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