Legs · Compound Exercise
Leg Press
The Leg Press is a compound exercise that primarily trains the Quads, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Machine
Beginner
Muscles worked
Quads — primary
Glutes — assist
How to perform the Leg Press
1
Set up
Feet hip-width, planted mid-platform, lower back pinned to pad.
2
Execute
Lower until knees reach ~90° — no more, no less.
3
Form check
Don't lock out fully at the top; protect the knees.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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