Squat (Barbell Back Squat)
Same movement pattern
Leg press
The leg press is a machine exercise where you push a weighted sled away from you with both feet while your back rests on a pad. It trains the quads and glutes with no bar on your back and little need for balance.
- Beginner
- Compound
- Leg press
- quads
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the leg press
- Sit in the machine with your back and hips flat against the pad. Place your feet shoulder-width apart in the middle of the platform.
- Press the sled up a little and release the safety handles. Hold the side grips.
- Take a breath and brace your abs before you lower the weight.Breathe
- Bend your knees and lower the sled under control until your knees are bent about 90 degrees.
- Keep your lower back and hips on the pad. Stop the descent before your hips start to curl up.
- Push through your whole foot to press the sled back up. Stop just before your knees lock hard.
Breathing. Breathe in and brace as the sled comes down. Breathe out as you press it away, or at the top when the reps get heavy.
Tips
- Set the back pad and seat so that the bottom position feels strong before you add weight.
- Keep your heels down for the whole rep. If your heels lift at the bottom, move your feet a little higher.
Muscles worked
The leg press works mainly the quads and glutes.
- Quads (main muscle)
- Glutes (main muscle)
- Hamstrings (also works)
- Calves (also works)
| Muscle | Role |
|---|---|
| Quads | Main mover. They straighten your knees to push the sled away, and they work hardest near the bottom. |
| Glutes | Extend your hips as the sled moves up. They do more when you place your feet higher on the platform. |
| Hamstrings (also works) | Help a little at the hip and keep the knee stable. Their work goes up with a higher and wider foot position. |
| Calves (also works) | Keep your ankles steady, so the force goes from your whole foot into the platform. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Hips lifting off the pad at the bottom
Why it matters: When you go deeper than your hips allow, your pelvis tucks under and your lower back rounds while it carries the load.
Fix: Lower only as far as you can keep your hips and lower back on the pad. Reduce the weight if needed.
-
Locking the knees hard at the top
Why it matters: A hard lockout with a heavy sled puts the load on the knee joint instead of the muscles.
Fix: Stop with a soft bend in your knees, then start the next rep.
-
Knees caving in
Why it matters: The knees move out of line with the feet, which shifts stress to the inside of the knee.
Fix: Keep your knees in line with your toes as you push. Lighten the load until you can control it.
-
Loading too much too soon
Why it matters: The machine makes heavy weights feel easy to move, so many people add plates faster than their form can follow.
Fix: Add weight only when every rep reaches the same depth with your back flat.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
What you need
Take care if
This exercise loads the knee. If your knee hurts, stop. Options that do not load the knee in the same way: Chair squat. For pain that does not go away, see a doctor or a physiotherapist.
If your knee or lower back hurts during the set, stop. Try a shorter range of motion with a lighter weight.
Compared with
Questions
What muscles does the leg press work?
The leg press works mainly the quads and the glutes. The hamstrings and calves help to keep the legs and ankles stable. Foot position changes the balance between the quads and the glutes.
Where should I put my feet on the leg press?
Start with your feet in the middle of the platform, about shoulder-width apart. A higher placement uses more hip movement, and a lower placement bends the knees more. In one study, turning the feet out did not change muscle activity or knee forces.
Is the leg press as good as the squat?
They train the same muscles but they are not the same. In a study of experienced lifters, the squat gave higher quad and hamstring activity than the leg press. The leg press is still a good choice when you want to train the legs hard without a bar on your back.
How deep should I go?
Go as deep as you can while your lower back and hips stay on the pad. For many people this is near a right angle at the knee. Knee forces rise as the knee bends more, so people with sore knees may feel better with a shorter range.