The leg press trains quads and glutes on a machine: your back is supported, so you can load the legs without a bar on your spine.
1Starting position2End position
Setup
Sit in the machine, lower back and hips pressed into the pad. Feet shoulder-width in the middle of the platform. Release the safeties, legs nearly straight but knees not locked.
Execution
Sit in the machine, feet on the platform at shoulder-width, release the safeties, legs straight — starting position.
Inhale and bend your knees slowly to about 90°.
Exhale and press the platform back up through your heels. Don't lock your knees out at the top.
Common mistakes
Hips peel off the seat at the bottom — lower only as far as your lower back stays down.
Locking your knees at the top — keep a slight bend.
Knees caving in — keep them in line with your toes.
Short reps for a big number — fewer plates and full range beats that.
