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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
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.
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.