Leg Press
- Works
- Quads, plus calves, glutes and hamstrings
- Equipment
- Machine
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Cues
- Feet shoulder width, mid-platform.
- Lower until the hips want to tuck, stop there.
- Knees track over the toes.
- Don't lock the knees out hard.
Common mistakes
- Lower back peels off the pad.
- Half reps with the whole stack.
Where to start
Sets3
Reps10-15
Rest2 min
Tempo3-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees and a cranky lower back. Pain that's sharp or gets worse set to set means stop.