Is the leg press better than the squat?

Neither is objectively better, but the leg press allows for greater isolation of the legs by removing the stability requirements of the trunk and upper body. It is an excellent tool for hypertrophy due to the stability provided by the machine.

Where should I place my feet?

A standard hip-width placement in the middle of the platform targets the quads evenly. Placing feet higher on the board shifts more emphasis to the glutes and hamstrings, while a lower placement increases quadriceps recruitment.

How deep should I go?

Lower the weight as far as possible without your lower back rounding or your hips lifting off the pad. For most people, this is just past a 90-degree bend in the knees.

How to Leg Press: Proper Form and Technique Guide

Master the leg press with our expert guide. Learn the correct foot placement, range of motion, and safety tips to build stronger quads and glutes.

How to Perform

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

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

Primary movers

Quadriceps

Stabilizers

Glutes
Hamstrings
Adductors

Related Guides

Quadriceps · Legs