Leg Press
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Hamstrings, Adductors
Movement pattern
Bilateral Leg Push
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Add lower-body volume and quadriceps hypertrophy without loading the spine.
How it fits the system. A beginner-level bilateral leg push entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Hamstrings, Adductors
Movement pattern
Bilateral Leg Push
Equipment
Machine
Difficulty
Beginner
How to Perform
- Sit in the machine with the back and hips flat against the pads.
- Place the feet shoulder width apart in the middle of the platform.
- Release the safeties and lower the platform under control.
- Bring the knees towards the chest until the pelvis is about to tuck.
- Press back up without locking the knees harshly.
- Keep the head and back in contact with the pad throughout.
Coaching Cues
- Stop the descent before the lower back rounds off the pad.
- Push through the whole foot.
- Control the eccentric for two seconds.
Common Mistakes
- Letting the pelvis tuck under at the bottom.
- Bouncing out of the bottom position.
- Placing the hands on the knees during the press.
Progressions & Regressions
Progressions
Increase load, add pauses, or move to single-leg press.
Regressions
Reduce range of motion and load.
When to Use It
When to use
As a main quadriceps builder or when squatting is not available.
When not to use
With acute lower-back symptoms aggravated by knee-to-chest positions.
Programming
3 to 4 sets of 8 to 15 reps.
Popular
Popular Articles
