Exercises / Machine
How to do a leg press
The safest way to load your legs heavy. The machine holds your back, you just push.
Setup
- Sit with your back and head flat on the pad.
- Feet on the middle of the platform, shoulder-width apart.
- Push the platform up a little and unlock the side handles.
How to do it
- Breathe in and let the platform come down slowly.
- Stop when your knees are near your chest and your lower back is still on the pad.
- Push through your whole foot back up.
- Stop just before your knees lock straight.
Common mistakes
- Locking your knees at the top.
- Letting your lower back lift off the pad.
- Knees falling in toward each other.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 10–12 |
| Rest | 90 seconds |
| Starting weight | Start with one plate a side (or the lightest pin) and add one step each set if it feels easy. |
| Muscles | Quads, Glutes, Hamstrings |
| Equipment | Machine |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the leg press work?
The leg press mainly works your quads, glutes, hamstrings. The safest way to load your legs heavy. The machine holds your back, you just push.
How many reps should a beginner do?
Start with 3 sets of 10–12 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the leg press?
Start with one plate a side (or the lightest pin) and add one step each set if it feels easy.
What are the most common leg press mistakes?
Locking your knees at the top. Letting your lower back lift off the pad. Knees falling in toward each other. Fix them by slowing down and using a lighter weight first.
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