The leg press is an exercise primarily targeting the quadriceps. You sit in a chair-like seat and press a weighted platform away from your body, usually at a 45° angle. While there are vertical and horizontal leg press machines, most gyms use the 45° incline version.
The leg press is technically similar to the barbell squat, but it has some advantages:
- It places less stress on the back
- There's no risk of falling or losing balance
- You can stop at any point or use your hands to assist in pushing the weight back up
However, the biggest disadvantage is that it doesn’t stimulate testosterone production like the barbell squat. The free squat (with a barbell on your back) is the heaviest free weight exercise and is unmatched in its ability to trigger hormonal responses like testosterone release.
Find more leg exercises in the Weight Training Main section.
Execution
- Positioning
Sit in the leg press machine and plant your feet on the platform.- Foot distance: Approximately shoulder-width apart
- Toes: Point slightly outward
- Extend your legs to release the safety lock (exhale during this motion)
- Most machines have handles or grips to unlock the platform by rotating them to the side
- Lowering the Weight
- Grasp the side handles and pull yourself down so your hips stay low
- Keep your back flat against the seat throughout the entire movement
- On most machines, the footrest is slightly slanted to reduce calf stretch at the lowest position
- If the platform is parallel to the backrest, you may need to place your feet higher or wear weightlifting shoes with raised heels
Inhale as you lower the weight. Keep your hips close to the seat and maintain consistent knee distance.
Lower until your thighs almost touch your abdomen, but do not collapse at the bottom.
If your heels lift off the platform, consider adjusting your foot placement or improving calf flexibility. - Pushing Back Up
- Extend your legs and exhale
- The upward movement should be slightly faster than the downward one
- If using heavy weight, avoid locking out your knees at the top
- Keep your knees aligned and don’t allow them to collapse inward
Advice
Recommended Repetitions & Sets:
- Strength: 5 sets of 5 reps
- Size (Hypertrophy): 3 sets of 12 reps
- Endurance: 2 sets of 25+ reps
Important Tips:
- Don't press out your breath! Maintain steady breathing throughout.
- Stop immediately if you feel knee pain.
- If the last rep is too difficult, use your hands on your knees to assist.
- Most machines have a built-in stop at the lowest position, so you won’t get trapped if you reach failure.
- Always keep your back against the seat and your heels on the platform.
- Stretch between sets for better flexibility and recovery.
Summary
The leg press is often considered the "little brother" of the barbell squat. While it isolates the leg muscles and is easier to perform, it doesn’t offer the full-body stimulation or hormone response of the free squat.
Suggested Exercises for the Legs
- Barbell Squat
- Barbell Lunge
- Leg Extension
- Lying Leg Curl
- Stiff-Leg Deadlift
- Standing Barbell Calf Raise (on a wall)
- Donkey Calf Raise
