Leg Press
Also known as: 45-Degree Leg Press
Heavy quad loading with no spinal compression and no balance demand: the best way to add leg volume after squats.
- Primary
- Quadriceps, Gluteus maximus
- Secondary
- Hamstrings, Adductors
- Equipment
- Machine
- Type
- Compound
- Level
- Beginner
How to do it
Set up
- Sit with your back and hips flat against the pad.
- Feet shoulder-width on the platform, mid-foot placement.
- Knees tracking in line with your toes.
- Release the safeties and take the weight.
Perform the rep
- Lower the platform under control until your knees reach roughly 90° or slightly deeper.
- Stop before your lower back lifts off the pad.
- Press through your whole foot back to near lockout.
- Do not fully lock the knees out under load.
Common mistakes
-
Lower back rounding off the pad
Going too deep causes the pelvis to tuck, which loads the lumbar spine in flexion under heavy weight. This is the main injury risk on the leg press. Stop before it happens.
-
Locking out hard
Snapping the knees straight under a heavy load stresses the joint for no benefit. Stop just short.
-
Hands on the knees
Pushing your knees with your hands is a sign the weight is too heavy. Hold the handles.
-
Loading it for ego
The leg press flatters everyone because there is no stabilisation demand. Quarter reps with eight plates build less than full reps with four.
How to programme it
Ideal for adding quad volume after squats, when your lower back is already fatigued but your legs have more to give.
Variations
- High foot placement: more glutes and hamstrings
- Low foot placement: more quads
- Single-leg press: fixes imbalances
- Hack Squat: similar pattern, more upright
Frequently asked questions
How deep should I go on leg press?
As deep as you can go while keeping your lower back flat against the pad. For most people that is around 90° of knee bend or slightly past. The moment your hips start to curl up, you have exceeded your useful range.
Is leg press as good as squats?
Not as a replacement: squats train stabilisation, core and the whole posterior chain in a way the leg press cannot. As a supplement for adding quad volume without further taxing your lower back, it is excellent.