How to do the Leg Press
- Set the seat so your hips stay supported throughout the rep.
- Lower the sled until just before your pelvis starts to roll.
- Press through both feet with your knees tracking your toes.
Common mistakes
- Allowing your lower back to peel off the pad.
- Snapping your knees into lockout.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Hack Squat · Machine
- Goblet Squat · Dumbbells
- Bodyweight Squat · Bodyweight
Frequently asked questions
What muscles does the Leg Press work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors.
How many reps should I do for the Leg Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Leg Press?
Compare the setup and equipment for these alternatives: Hack Squat, Goblet Squat, Bodyweight Squat.