HyperBody
Exercise library · Legs

Leg Press.

Compound lower body exercise targeting quadriceps and glutes, with secondary hamstring involvement.

BeginnerMachine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Sit on the leg press machine with your back flat against the pad.

  2. Step 02

    Place your feet shoulder-width apart on the platform, knees bent at 90 degrees.

  3. Step 03

    Release the safety catches and extend your legs, pushing the platform away.

  4. Step 04

    Do not lock your knees at the top of the movement.

  5. Step 05

    Slowly lower the platform by bending your knees until they are at 90 degrees.

  6. Step 06

    Push back up through your heels to return to the starting position.

What separates good from great

Pro cues.

  • Maintain constant tension on the target muscles throughout the movement.

  • Control the eccentric phase to maximize muscle engagement.

  • Avoid letting your lower back lift off the pad to prevent injury.