Leg press

A supported leg press that lets you train quads and glutes hard without balancing a bar.

• Muscle group: Legs
• Equipment: Machine
• Difficulty: Beginner

Also known as: Machine leg press, 45-degree leg press, Benpres maskine, Benpres

How to do it

1. Sit with your back and hips flat on the pad and feet shoulder-width on the platform.
2. Release the safeties and lower until your knees are bent comfortably, hips staying down.
3. Press the platform away without locking the knees hard.

Common mistakes

• Letting the hips curl off the seat at the bottom.
• Slamming the knees straight at the top.

Alternatives

• Barbell squat
• Goblet squat
• Bodyweight squat

Watch a video demonstration on YouTube

“How To Leg Press With Perfect Technique” by Jeff Nippard (opens YouTube)

Used in the programmes

• Beginner full body3 days a week
• Upper / lower 4-day4 days a week
• Push / pull / legs 6-day6 days a week
• Hypertrophy 4-day split4 days a week
• Arms focus (gym)3 days a week
• Glutes and hips focus (gym)3 days a week
• Chest focus (gym)3 days a week
• Back focus (gym)3 days a week
• Legs focus (gym)3 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.