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Leg Press

beginner · squat

Leg Press

Setup

The 45-degree sled is the most common leg press: the platform runs up on an angle while the back pad is reclined below 45 degrees from the floor, so you are almost lying down rather than sitting upright. Before you get in, set the travel stops at the highest notch that still lets you reach your full depth, so the platform can never come down onto your chest. Sit all the way into the machine so both your lower back and your hips are flat against the pad. Place your feet hip-width apart in the middle of the platform with the toes turned out slightly.

Execution

  1. Press the platform up until your legs are nearly straight but still soft, then release the safety catches.
  2. Inhale and lower the platform over 2-3 seconds, letting your knees travel in line with your toes.
  3. Stop just before your hips or lower back start to lift away from the pad.
  4. Exhale and press back up through the whole foot, stopping short of locking the knees.
  5. If you get stuck at the bottom and cannot press it up, grab the handles, rotate the safety catches in so the platform rests on them, take your feet down and slide out to the side; if you cannot reach the catches, hold the platform up with your legs and call whoever is next to you to set them for you, and never let the platform press down onto your chest.
  6. At the end of the set press the platform up, re-engage the safety catches and only then take your feet off.

Breathing

Inhale as the platform comes down, exhale as you press it away. Do not hold your breath to move a heavy stack; if you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it.

Quick cues

  • Low back glued to the pad.
  • Stop before your hips lift.
  • Knees track over your toes.
  • Do not lock the knees out.
  • Imagine shoving a heavy door open.

Common faults

  • Fault: Going so deep that the pelvis tucks and the lower back leaves the pad

    Fix: Cap the range just above the point where the hips lift, and have someone watch from the side to find that mark.

  • Fault: Snapping the knees into a hard lockout at the top of the press

    Fix: Stop with the legs nearly straight and a little bend left, so the load stays on the muscle instead of the joint.

  • Fault: Yanking on the handles to squeeze out extra reps

    Fix: Rest your hands lightly on the handles, drop one plate and add two reps instead of adding load.

  • Fault: Placing the feet too low on the platform so the heels lift

    Fix: Move both feet up by about one foot length so the heels stay in contact with the platform.

Equipment

machine

Muscle groups

legs, glutes