Leg Press
The leg press builds your quads, with help from the glutes. It makes squats, stairs, and everyday lifting feel stronger.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit in the machine and adjust the backrest and footplate so your back stays firmly against the pad and your knees are aligned with your toes.
- 02
Place your feet hip-width apart or slightly wider, and keep your heels as the primary point of contact.
- 03
Brace your core and engage your quadriceps before starting the movement.
- 04
Lower the weight under control by bending your knees to about 90 degrees, or as far as you can while keeping your lower back in contact with the backrest; avoid letting your knees travel past your toes.
- 05
Press the platform back to the starting position using your quadriceps and glutes, squeeze at the top, and avoid locking your knees.
Beginner's guide
§ 03 · GuideThe leg press builds your quads, with help from the glutes. It makes squats, stairs, and everyday lifting feel stronger.
You should feel it mostly in your quads, with some work in the glutes. It should not feel painful in your knees or lower back.
A common mistake is letting your lower back lift off the pad or locking your knees at the top. Stay controlled and keep a slight bend in your knees.
Leg press: variations and what they target
In every leg press you push the weight with your legs while your back is supported, so the lower back is not loaded as in the squat. The differences come from the machine angle, the foot position and whether you push with one leg or two.
Leg PressThe 45-degree sled is the most common leg press in gyms. It can be loaded heavy with plates, and the range of motion is long.
Lever Seated Leg PressThe seated machine has a more upright backrest and the weight comes from a stack. Easy to adjust and good for beginners.
Lever Horizontal Leg PressIn the horizontal machine you push horizontally. It feels lighter than the sled at the same number, so the weights cannot be compared.
Sled 45 Leg Wide PressWith a wide stance and toes slightly out, the glutes and adductors work harder.
Single Leg PressThe single-leg press reveals side-to-side differences and loads one leg at a time. The load is well under half of the two-leg weight.
Sets and reps by goal
These are the numbers SisuLift uses when it programs this exercise. Sets come from the app's program templates and reps from the range inside which the app increases the weight.
| Goal | Sets | Reps | Effort | Rest |
|---|---|---|---|---|
| Strength | 3–4 | 4–6 | RPE 8–9 | 3 min |
| Muscle growth | 3–4 | 8–12 | RPE 7–8 | 3 min |
| General fitness and fat loss | 3–4 | 8–12 | RPE 7–8 | 3 min |
RPE describes how hard a set is on a scale of 1–10. RPE 8 means you would still have about two reps left.
When every set reaches the top of the range, SisuLift raises the weight by one equipment step next time and the reps drop back to the bottom of the range. In a calorie deficit the range stays the same, because that is when you want to keep your loads.
Leg press in your program
The leg press works as the main lift on leg day or as the second lift after the squat. Because it does not load the lower back, you can do it on the same day as a heavy deadlift.
Around 10–20 sets a week is enough for most people's quads, and the leg press can be three to four of them per session. Change machines only for a reason, because weights do not transfer from one machine to another. SisuLift keeps a separate history for each version.
Frequently asked
What muscles does the leg press work?
Mainly the quads and the gluteus maximus. The adductors assist, and the hamstrings work less than in the squat. With the feet higher and wider, the glutes and hamstrings get more work. With the feet lower and narrower, the quads do more.
What is the right foot position on the leg press?
The basic position is feet shoulder-width apart in the middle of the platform with toes slightly out. The knees should track over the toes throughout the movement. Move the feet higher to emphasise the glutes and lower for the quads, as long as your heels stay on the platform.
Leg press or squat?
The squat also builds core strength and balance, and it involves skill. On the leg press your back is supported, so you can fatigue your legs hard without your lower back or technique limiting you. Both work for muscle growth. Many programmes put the squat first and the leg press after it.
How deep should you go on the leg press?
As deep as you can without your hips lifting off the seat and your lower back rounding. Typically that means a knee angle of about 90 degrees or deeper. Short reps with heavy weight build less than full range of motion with a suitable weight.
How much should you leg press?
There is no single right number, because machines differ a lot. The sled's own weight, angle and leverage vary, so numbers from different gyms cannot be compared. Compare yourself on the same machine. SisuLift tracks each machine version separately, and the weight goes up when every set reaches the top of the rep range.
Should you lock your knees on the leg press?
Extend them almost straight, but do not lock your knees under heavy weight. Locking shifts the load to the joints, and with a heavy load the knee can bend the wrong way. A small bend at the top keeps the tension in the muscles.
How to get started at the gym
§ 04 · SisuLiftLeg Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsKeep the weight through your heels and focus on a controlled range of motion. Use a slightly higher foot placement if you want to emphasize glute activation.
An effective compound exercise for the quadriceps and glutes that builds lower-body strength.
More exercises: Quadriceps
§ 06 · Same muscles
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