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Standard Leg Press
beginnerQuadriceps, Hamstrings, Glutes, Calves
The standard leg press is a safe way to load heavy weight on your legs. It builds quad, glute, and hamstring strength.
How to Perform
- 1Sit in the machine with back flat against the pad
- 2Place feet shoulder-width apart on the platform, mid-height
- 3Release the safety handles
- 4Slowly lower the platform by bending your knees to 90 degrees
- 5Push the platform back up without locking your knees
- 6Re-engage safety handles when done
🫁 Breathing
Inhale deeply as you lower the weight. Exhale forcefully as you push up.
Sets & Reps
3 sets × 12-15 reps
Rest: 120 sec
📏 Height Adjustment
shortSeat forward, feet at mid-platform
mediumSeat middle position, feet center
tallSeat further back, feet at upper-center platform
✅ Do's
- ✓Keep your lower back pressed into the pad at ALL times
- ✓Push through your entire foot — heels included
- ✓Control the descent — 3 second negative minimum
- ✓Keep knees tracking over toes (don't let them cave in)
❌ Don'ts
- ✗NEVER lock your knees out fully — serious injury risk
- ✗Don't let your lower back lift off the pad (butt wink)
- ✗Don't go too deep if your back starts rounding
- ✗Don't bounce the weight at the bottom
⚠️ Safety Warnings
• CRITICAL: Never lock out your knees under heavy load
• If your lower back lifts off the pad, reduce range of motion
• Avoid if you have severe knee or lower back issues
🎯 Benefits
- →Safely load heavy weight on legs without spinal compression
- →Excellent quad and glute builder
- →Can adjust foot position to shift muscle emphasis