Leg Press
Leg Press is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Hamstrings, Soleus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Seat
Adjust the backrest angle so your pelvis remains stable.
- Feet
Place your feet between hip and shoulder width on the platform.
- Start
Grip the handles and release the sled safety.
- Lower
Bring your knees toward your chest with control.
- Lower limit
Reverse direction before your tailbone lifts off the pad.
- Press
Push the platform away through both your heels and forefeet.
- Finish
Stop without forcefully locking your knees and engage the safety.
Key technique points
- Keep your hips seated firmly against the pad.
- Do not assist your knees with your hands.
- Keep your head close to the back support.
- Maintain full foot contact with the platform.
- Set depth according to pelvic control.
- Check visually that the safeties are engaged.
Common mistakes
Rolling the hips
Descending too deeply causes your pelvis to lift off the pad.
Pushing on the knees
Hand assistance changes how the legs control the load.
Lifting the heels
Reduced platform contact decreases pressing stability.
Dropping the sled to the bottom
The weight moves suddenly toward your body.
Snapping into knee lockout
An abrupt stop at the top takes the load out of active control.
Lifting the head
This disrupts the continuity of body support.
Frequently asked questions
Leg Press: why is “Rolling the hips” a mistake?
Descending too deeply causes your pelvis to lift off the pad.
Leg Press: why is “Pushing on the knees” a mistake?
Hand assistance changes how the legs control the load.
Leg Press: why is “Lifting the heels” a mistake?
Reduced platform contact decreases pressing stability.
Leg Press: why is “Dropping the sled to the bottom” a mistake?
The weight moves suddenly toward your body.
Leg Press: why is “Snapping into knee lockout” a mistake?
An abrupt stop at the top takes the load out of active control.
Leg Press: why is “Lifting the head” a mistake?
This disrupts the continuity of body support.
What should I focus on when doing Leg Press?
Keep your hips seated firmly against the pad. Do not assist your knees with your hands. Keep your head close to the back support. Maintain full foot contact with the platform. Set depth according to pelvic control. Check visually that the safeties are engaged.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.