Legs
Leg Press
A controlled, high-volume alternative to the squat for building massive lower body strength and muscular endurance.
How to perform.
Follow the sequence — setup is half the lift.
Sit in the machine with your back and head resting firmly against the padded support and place your feet on the platform hip-width apart.
Disengage the safety bars while keeping your legs extended, ensuring you do not lock your knees at the top of the movement.
Inhale and slowly lower the platform by bending your knees until they reach a 90-degree angle, keeping your feet flat against the plate.
Ensure your lower back remains pressed against the seat back throughout the entire descent to prevent spinal strain.
Push through your heels to extend your legs and return the platform to the starting position without bouncing at the bottom.
Re-engage the safety pins once your set is complete before removing your feet from the platform.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Locking the knees at the top of the movement
- Allowing the lower back or glutes to lift off the seat
- Using an excessively short range of motion with too much weight
- Placing feet too low on the platform, which creates excessive shearing force on the knees
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.