The leg press lets you train the quads and glutes with heavy loads while the machine supports your spine. It is a great way to build leg strength and size, especially if barbell squats bother your back.
Muscles worked
Primary: Quadriceps, Gluteus maximus.
Secondary: Hamstrings, Adductors.
Equipment: Leg press machine · Difficulty: Beginner.
How to do the leg press
- Sit in the machine with your back flat against the pad and feet shoulder-width on the platform.
- Release the safety handles and lower the platform by bending your knees.
- Descend until your knees reach roughly 90 degrees, keeping your lower back on the pad.
- Drive through your whole foot to press the platform back up.
- Stop just short of locking the knees, then repeat.
Common mistakes to avoid
- Letting the lower back round and lift off the pad at the bottom (going too deep) — stop where your back stays supported.
- Locking the knees hard at the top, which stresses the joint.
- Placing the feet too low, forcing the knees far past the toes; a mid-platform stance is safer for most.
Track it automatically with Spotwell
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