Leg Press

Muscles Leg Press Works

Muscles used

• Quadsfront of the thighs from above the knees toward the hips
• Glutesthe large muscles that make up your butt
• Hamstringsback of the thigh from the glutes to behind the knee
• Adductorsinner-thigh muscles from the groin toward the knee
• Hip abductorsouter hip muscles that help keep the knees tracking outward
• Erector spinaelong muscles running along both sides of the spine

Main musclePress the platform away as your knees and hips extend together. The main muscles driving this movement are your quads and glutes. Your quads straighten your knees, and your glutes extend your hips to push the platform.

Supporting musclesYour hamstrings assist hip extension, while your adductors and hip abductors help keep your knees tracking straight instead of drifting in or out.

How it should feelAs you press the platform, your quads and glutes should tighten together. Keep tension in your legs instead of locking your knees hard at the top.

Signs you're offIf your knees cave in or your hips lift off the seat, tension shifts away from your legs and your lower back may take more stress. If you press only through your toes, your knees may feel overloaded.

Remember thisPress through your whole foot and extend your knees and hips together.

Setting Up for Leg Press

Setup orderAdjust the distance between the seat and backrest so that the knees are slightly more than a right angle → Check the position of the Safety handle → Attach plates of equal weight to both sides

• Seat and backrest

  Set it like thisAdjust the backrest distance or seat position so that when you sit on the seat and place your feet on the footrest, your knees are slightly more straight than a right angle.

  How to checkMake sure you can push the footrest without bending your knees so they almost touch your chest, and keeping your back and buttocks on the seat.

• Safety handle

  Set it like thisBefore pushing the footrest, check the location of the Safety handles or locking mechanisms on both sides.

  How to checkMake sure you can see where both Safety devices are and grab them right away.

• Plates

  Set it like thisIf it is a leg press that uses plates, place plates of the same weight on both racks.

  How to checkThe number and quantity of plates on both sides must be the same, and the plates must be inserted all the way into the stand.

Watch out forAvoid starting with knees bend so close to the chest, the user starts without knowing the location of the Safety handle, or the weights on both sides are different.

Stance for Leg Press

Foot widthPlace your feet about shoulder-width apart in the middle of the footplate, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the footplate, and keep your hips and back against the seat.

Upper body positionPlace your feet where your hips do not lift off the seat when you bend your knees.

Why it mattersIf your foot position is off, your knees may cave inward or your hips may lift off the seat.

How to Grip for Leg Press

Grip typeHold the left and right machine handles with both hands.

Grip widthHold the same position on both handles, so one hand is not higher or lower than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them.

The Key Point for Leg Press

Keep your buttocks from lifting off the seat, and push off the footrest with your entire soles.

Think of it like thisThe feeling of pushing with the entire sole of the foot

Before the fixMy heels lift off the ground or my hips lift off the seat.

After the fixThe strength is evenly distributed to the thighs and buttocks, and the lower back is stabilized.