Leg Press

If you are a gym fanatic after some serious lower body strength, you’ve just found your match. The leg press targets the quadriceps, glutes, and hamstrings while allowing the use of heavier weights. 

It develops strength in these muscles and promotes muscle growth. Bodybuilders swear by it! Although it seems simple, your form and how you implement it in your routine can affect your results.

Today, we guide you through expert tips on technique, programming, and the benefits it brings doing it.

How To Do

  1. Put an equal amount of weight on both sides of the leg press bar.
  2. Sit in with your back flat and head against the cushion.
  3. Place your feet shoulder-width apart on the platform with your toes pointing slightly out.
  4. Grab the handles beside your seat.
  5. Drive through your heels and kick the platform away until your legs are fully straight.
  6. Unlock the safety handles.
  7. Lower the platform until your knees are at around 90 degrees angle, or more if your back can remain flat.
  8. Press through your heels again, and press the weight back to the starting position.
  9. Repeat for the desired number of repetitions and lock the safety handles when you’ve finished.

Tips From Expert

  • If your gym's leg press machine has an adjustable seat, adjust the incline based on your anatomy. If you are shorter or have shorter legs, less incline may be better for you. 
  • Point your toes slightly outward to reduce stress on your knees.
  • Make sure your knees do not collapse inward or too far out.
  • Avoid lowering the platform too low, so your back starts rounding. Instead, aim for around 90 degrees at your knees.
  • Avoid partial repetitions that only come halfway down.
  • Use weights, that allow you to maintain proper form.
  • Keep your knees soft, not locked at the top position.
  • Control the movement and avoid using momentum.

Optimal Sets and Reps

We've outlined the recommended sets and reps for your fitness goal. This will help you get the most out of your training sessions.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Leg Press

How to Put in Your Workout Split

The leg press works the quadriceps, hamstrings, and glutes. Including it in your workout routine is important for developing strength and muscle mass. Here are some tips, on how to do it:

  • Lower-Body — You can incorporate leg presses into your leg workouts following exercises, like squats, lunges, or deadlifts. They target similar muscle groups, with a slight difference. The leg press requires less balance and stability than squats and other free-weight exercises. This allows you to lift more, even under fatigue, leading to muscle gains. First, find out the maximum weight you can lift for one repetition. Then, use 60%–80% of this one-rep max for this workout to gain muscle. Recover for 60 to 90 seconds between sets.
  • Full-Body —  On this day you can use 80%–90% of your maximum weight for strength development. That’s because you work different muscle groups, which allows you to use heavier loads while leg pressing. Take up to three minutes break, if you train for strength. You can also increase the speed of the exercise, and train for power development on this day. In that case, you can take an even longer break of five minutes. Don’t forget the cool-down exercises when you finish your workouts.
  • Circuit — You can add the leg press into a muscle endurance circuit. In this case, combine it with other muscular endurance exercises such as dips, lunges, and bodyweight squats. Perform it with higher repetitions of 15 to 20 reps. Use a moderate load of 50%–60% of your one rep max with 30 to 60 seconds of recovery. Make sure you can complete each set without reaching full muscle failure.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The quadriceps are four distinct muscles sitting on the front of your thighs. They originate from your thigh bone (femur) and the pelvis. They insert into the knee cap (patella) through the quadriceps tendon. 

The quadriceps extend the knee during leg press. It reaches its peak at 90-degree knee flexion with a muscle activation rate of up to 80%. The quad’s work becomes less significant as you straighten your knees.

If you want to increase quad work, you should set the seat at a 45-degree angle and gradually increase the load. Moving the weight faster (increased velocity) and a single-leg variation can improve quad activation as well.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Gluteus

The gluteus maximus is a quadrangular-shaped, superficial muscle. It sits on the top of your buttocks, right under your lower back. It makes up most of your butt, giving it its shape.  

Its main responsibility is to extend the hips during leg press. This happens as you press the weight up, and the angle between your torso and thigh decreases. As a powerful hip stabilizer, it works hard to control hip flexion while lowering the weight. 

The glutes are more active with your knees closer to full extension. Using a 45-degree inclination angle can increase the work on your gluteus, too.

Hamstrings

The hamstrings are made up of four muscles that sit at the back of your thighs. They run from the lower part of the pelvis and the back of the femur. They are inserted into the bones of the lower legs. 

The primary role of the hamstrings is to help bend the knees and extend the hip. They also have a leading role in stabilizing the knee joint during the lowering phase of the leg press. 

The hamstrings’ maximum effort is at 30 degrees of knee flexion. This indicates that as you straighten the knees, the hamstrings work harder.

Equipment

Leg Press Machine

Leg Press Machine

This machine helps to develop your quads, hamstrings, and glutes whilst taking some load off your lower back. Avoid hyperextending your knees in the lockout phase.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Who Should Do?

Bodybuilders

Bodybuilders aiming for muscle growth and defined legs benefit from leg press. Your quads, glutes, and hamstrings work hard to press the weight up. This creates tension in your muscles, making them grow bigger and stronger. 

Additionally, the leg press requires less balance and stability than free weights. You can increase the muscle’s time under tension by slowing down the lowering phase. These techniques with a gradual increase in load can build stronger, bigger leg muscles and break through workout plateaus.

Individuals Coming Back From Injuries

The leg press is a great way to start strengthening the lower body after injuries. The machine moves in a fixed, straight line, that reduces the need for stability. It provides stability for individuals who haven’t yet got the strength for heavy or free weights.

It’s low-impact and can be adjusted to match individual strength and mobility levels. This allows a gradual increase in resistance, making it easier to rebuild strength safely. This is perfect when you are concerned about a re-injury. 

Those Wanting To Improve Their Fitness

The leg press primarily targets the muscles in your thighs and buttocks. These muscles tend to tire more quickly during the exercise. This influences how much oxygen and effort your body uses.

Although the leg press offers a different workout compared to cycling, it can still enhance endurance and overall fitness. By adjusting the speed and weight during the exercise, you can make it more challenging. This not only makes your muscles work harder but also improves your fitness.

Who Should Not Do?

Individuals After A Recent Knee-Surgery

Early mobilization is essential for recovery and rehabilitation. Yet, suddenly overloading the tissue can increase the risk of re-injury. Post-surgery patients might not have the essential range of movement required for leg pressing. This can put stress on the knee, causing pain and discomfort. 

Patients should follow a rehab program established by a healthcare professional. Then, as their knee becomes stronger, gradually implement leg presses into their routine. This should be supervised to ensure proper form and adequate loading. 

People Who Are Not Used To Exercise

The leg press is generally safe for beginners, but it can be challenging to uphold when fatigued or not conditioned. Prolonged inactivity can reduce fitness levels and strength. 

The leg press requires a lot of muscular effort, which can be demanding for someone not used to regular exercise.

Instead of avoiding leg presses, you just need to follow some simple rules. Start with lighter weights and gradually increase your training duration. 

Incorporate the leg press into your routine along with other moderate exercises. Make conscious lifestyle changes when you aren’t at the gym. 

By following these steps you will likely improve your fitness and build strength. 

Individuals With Joint Or Bone Issues

Some joint problems like knee osteoarthritis, can lead to activity limitations. It causes pain, stiffness, and swelling. It can also reduce strength and limit the range of movement at the knee. Therefore, leg presses should be approached with caution.

While the leg press can improve strength, it can aggravate the compromised joint, especially with the wrong load and intensity. 

Yet, improving the strength of the thigh is essential for osteoarthritis. Therefore, monitor the response of the leg press to your pain tolerance. Adjust the load and intensity according to your body and the severity of the condition.

Benefits Of The Leg Press

Improves Athletic Performance 

Weight training can build strength in the lower body. Stroger legs can improve force production, making you jump higher, and run quicker. 

This is key for sports that require explosive power and direction changing, like soccer, basketball, or rugby. 

A combination of exercises like leg press, along with plyometric drills, improves strength and explosive power. It leads to better athletic performance making it useful for a wide range of sports.

Improves Aesthetics

Resistance training is a popular method for improving aesthetics. The leg press can be a highly effective part of this goal. It works the quads, glutes, and hamstrings, leading to more size and definition. 

Focusing on the intensity, effort, and training volume can optimize your muscle growth, and help achieve a balanced, aesthetically pleasing physique. 

Improves Range Of Motion

Resistance training with load can improve the range of movement. During leg press, the knee moves from around 90 degrees of flexion into full extension. 

Your thighs are near your torso, so your hips are flexed, too. Taking your knee and hip through this motion regularly can improve your joint mobility significantly.

One centimeter decrease in flexibility can increase the risk of injury by 6%. Combining strength training with stretching can further improve mobility and flexibility and reduce the risks of injuries.

Frequently Asked Questions

What is the leg press good for?

The leg press can improve the strength of the glutes, quadriceps, and hamstrings and build muscle. This can improve muscle definition of the legs and athletic performance.

Is it good to do the leg press every day?

No, your muscles require rest to prevent overtraining or overuse injuries. It should be added to a well-rounded strength training routine to prevent imbalances of the quads and hamstrings.

What is the downside of the leg press?

Going too deep while lowering the platform can round the lower back and hip. This can put a strain on the spine, leading to pain and discomfort.

Does the leg press reduce belly fat?

Leg presses alone do not reduce belly fat. Fat loss happens through overall caloric expenditure and a balanced diet. To lose fat focus on regular exercise and a balanced nutrition plan.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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