Leg Press
The leg press is a squat exercise that primarily trains the quads and glutes, with the hamstrings and adductors assisting. Equipment: machines. Suited to beginner lifters.
- Primary muscles
- Quads And Glutes
- Secondary muscles
- hamstrings and adductors
- Muscle group
- legs
- Equipment
- machines
- Movement pattern
- Squat
- Difficulty
- Beginner
- Also searched as
- leg press machine, 45 degree leg press, horizontal leg press
Complete leg press guides
- Proper formLeg Press: Proper Form, Step by StepLeg press proper form: step-by-step setup, execution cues, breathing and tempo. Common mistakes, fixes, safety guidance and a short FAQ for gym lifters.
- Muscles workedLeg Press: Muscles Worked and Best AlternativesWhich muscles does the leg press train, where it fits in a program, and 4 practical alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Leg Press? Evidence-Based Ranges and ProgressionClear, evidence-aware set/rep/frequency ranges for leg press by goal (strength, hypertrophy, endurance), week-to-week progression, and when to add weight vs reps.
- Common mistakesThe Most Common Leg Press Mistakes (and How to Fix Them)Fix the 6 most common leg press mistakes—too much weight, locking knees, knees caving, hip lift, bad foot placement, and bouncing—with concrete fixes and numbers.
- At-home alternativesLeg Press Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the leg press using bodyweight, dumbbells, or bands. What each preserves and loses, programming guidance, and when to use a gym.
Related exercises
Train the same muscles or the same movement pattern.
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