Leg Press
Feet shoulder-width, lower until hips start to tuck, don't lock out hard.
How to do it →Leg Press vs Reverse Lunge
Both train your quads and glutes. Here's how they differ, and when to pick each one.
Reverse Lunge
Step back, drop the back knee softly, push through the front heel.
How to do it →Side by side
| Leg Press | Reverse Lunge | |
|---|---|---|
| Kit | Machine | Bodyweight |
| Main muscles | Quads, Glutes | Quads, Glutes |
| Also works | Adductors, Hamstrings | Adductors, Hamstrings, Core |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 60 kg | Your bodyweight |
How each one feels
Leg Press
- Release the safeties and lower under control.
- Stop just before your hips start to roll off the pad.
- Press back up without slamming your knees straight.
Watch out for: Lowering so deep your lower back lifts.
Reverse Lunge
- Take a big step backwards.
- Lower your back knee softly towards the floor.
- Push through your front heel to step back up. Switch sides.
Watch out for: Front knee collapsing inwards.
Leg Press: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your adductors and hamstrings.
- − Needs a gym, and the station might be taken at busy times.
Reverse Lunge: pros and cons
- + No kit needed, so you can do it anywhere.
- + One side at a time helps even out imbalances.
- + Also works your adductors and hamstrings.
- − Harder to add weight in small steps as you get stronger.
- − Takes twice as long because you do each side.
- − Can be awkward if your knee needs looking after.
Which should you pick?
- Pick Leg Press if you're new to lifting or want to push hard safely without a spotter.
- Pick Reverse Lunge if you train at home, travel a lot, or want something you can do anywhere.
- Leg Press is a machine, so it's easy to learn and safe to push hard.
- Reverse Lunge needs no kit, so it's great at home or when the gym's packed.
- Reverse Lunge trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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