Leg Press
Quick answer
The Leg Press mainly works the quadriceps, with help from the glutes. Machine exercise that strengthens the quads and glutes while limiting load on the back. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Sit with your back and hips firmly against the pad.
- Place your feet hip-width apart in the middle of the platform.
- Release the safety catches and bend your knees to about 90°.
- Push the platform with your whole foot until your legs are almost straight.
Muscles worked
MainSecondary
- Quadriceps
- Glutes
Common mistakes
- Don't lock out your knees at the top of the push.
- Don't lower so far that your hips lift off the pad.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Leg Press work?
Mainly the quadriceps. It also works the glutes.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Leg Press good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
