How to do the Leg Press
Sit back with your whole back and hips supported and your feet flat on the platform at a comfortable, natural width — roughly hip- to shoulder-width, whatever lets you press without your knees caving in. Release the safety handles and lower the platform by bending your knees to about a 90° angle — or as far as you can go before your lower back rounds off the pad. Drive through your whole foot to push the platform back up, stopping just short of locking your knees out.
Common mistakes to avoid
- Locking the knees at the top. Keep a soft bend to hold tension on the muscles and protect the joint.
- Letting your hips curl off the pad. Stop the descent before your lower back rounds — that is your safe depth.
- Pushing through your toes. Drive through the whole foot with your heels planted.
- Placing your feet too low. Low feet stress the knees; keep them around the middle of the platform.
Tips and who it’s for
The leg press lets beginners train the squat pattern with full back support and no balance demand, and lets stronger lifters add load safely. Higher feet shift the work toward the glutes and hamstrings; lower feet target the quads. Pair it with the leg extension for quad isolation or the hack squat for more depth.
