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Instructions
- Sit down on the machine with your back and head supported against the pad.
- Place your feet shoulder-width apart on the platform.
- Grip the handles and unlock the safety mechanism.
- Slowly lower the platform by bending your knees until they reach a 90-degree angle.
- Push the platform back to the starting position by extending your legs without locking your knees.
Technical Tips
- Keep your feet flat and avoid lifting your heels.
- Do not lock your knees at the top of the movement.
- Maintain a neutral spine and avoid rounding your lower back.
- Control the movement, especially during the lowering phase.
Breathing Tips
- Inhale as you lower the platform.
- Exhale as you push the platform back up.
Medical restrictions
- Knee injuries
- Lower back pain or herniated disc
- Hip impingement
The leg press is a foundational lower body exercise performed on a guided machine. It targets the quadriceps while also engaging the glutes, hamstrings, adductors, and calves. Commonly used in strength training and rehabilitation programs, it provides a safe and controlled way to build leg strength without requiring balance or stabilization. The machine-based setup allows for adjustable resistance and positioning, making it accessible for beginners while still challenging for advanced athletes. Unlike free-weight squats, the leg press minimizes spinal load, making it an effective option for those with back limitations. It is also ideal for hypertrophy-focused training due to its capacity for progressive overload. Whether you're training for muscle growth, rehabilitation, or general fitness, the leg press is a versatile and effective tool to incorporate into your routine.
What muscles does the leg press work the most?
The leg press primarily targets the quadriceps, with secondary engagement of the glutes, hamstrings, adductors, and calves, making it a comprehensive lower body exercise.
Is the leg press machine safe for beginners?
Yes, the leg press is beginner-friendly due to its guided motion and back support, allowing new lifters to safely build lower body strength.
How deep should I go on the leg press?
You should lower the platform until your knees reach about a 90-degree angle, avoiding excessive depth to protect your knees and lower back.
Can I replace squats with leg press?
While the leg press is effective, it does not engage stabilizers like squats. For complete leg development, it's best to use both in a balanced program.