Leg Press
Works Quads, Glutes, with help from Adductors, Hamstrings.
Set up
How to set up for the Leg Press
- Sit with your back and hips flat on the pad.
- Feet shoulder-width, mid-way up the platform.
Do the rep
How to do a Leg Press with good form
- 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.
Common mistakes
Leg Press form mistakes to avoid
- Lowering so deep your lower back lifts.
- Locking your knees hard at the top.
- Pushing through your toes instead of your whole foot.
Quick cue
Feet shoulder-width, lower until hips start to tuck, don't lock out hard.
Not sure what weight to start with?
Gyde picks your first Leg Press weight and adjusts it after every session.
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Leg Press alternatives that work the same muscles
See all Leg Press alternatives →Questions
Leg Press FAQ
What muscles does the Leg Press work?
Mainly your quads and glutes, with help from your adductors and hamstrings.
How many sets and reps of Leg Press should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Leg Press?
Around 60 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Leg Press at home?
It needs machine kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Leg Press good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other quads and glutes exercises
Your Gyde sets your Leg Press weight and reps, and adjusts them after every session.
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