Leg press
Don't lock your knees at the top.
Muscles worked · Primary
QuadsGlutes
Secondary
Hamstrings
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Sit with your back fully against the pad.
- Place your feet shoulder-width apart in the middle of the platform.
- Release the safeties and lower the platform by bending your knees toward your chest.
- Press up without locking your knees.
Common mistakes
- Locking your knees at the top.
- Letting your hips lift off the seat at the bottom.
- Going so deep your lower back rounds.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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