Leg Press

Leg Press

The leg press develops quads, glutes and hamstrings in a guided and safe movement.

Muscles Involved

• Quadriceps : knee extensors
• Glutes : hip extension
• Hamstrings : assist

Step-by-Step Instructions

Step 1 — Position

Back pressed against pad, feet shoulder width on platform.

Step 2 — Descent

Bend knees to 90°. Back pressed.

Step 3 — Push

Push without locking knees at top.

Sets and Reps

4 sets of 10-15 reps.

Common Mistakes

• Locking knees : keep micro-bend at top
• Back lifting : keep it pressed against pad
• Feet poorly placed : high = glutes, low = quads, wide = adductors

Safety Tips

NEVER lock the knees. Keep back pressed. Foot placement modifies muscle targeting.

Variations

• Feet high : glute and hamstring emphasis
• Feet low : quad emphasis
• Unilateral : one leg at a time

Who Is This Exercise For?

All levels. Safe squat alternative, ideal for heavy loading without back stress.