Leg Press (Machine)
Complete guide to Leg Press (Machine). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Leg Press (Machine)
Add the appropriate amount of weight and sit on the leg press machine with your back flat against the pad.
Place your feet shoulder-width apart on the platform.
Disengage the safety handles and hold them at your sides.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the platform by bending your knees until your thighs are at least parallel with the platform.
Drive through your heels to press the platform back up, squeezing your quads at the top and exhale.
Repeat for the desired number of repetitions, then engage the safety handles.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |