Leg Press Machine

Purpose of the exercise

Compound strength exercise for the quadriceps, glutes, hamstrings and calf muscles. Improves overall leg strength, develops mass in the upper legs and helps build strength without lower back strain. Also effective as an alternative to squats and for safely training with heavy weight without a balance requirement.

Supplies

• Leg press machine (45-degree or horizontal version)
• No further material required

Starting position

1. Sit or lie in the leg press machine
2. Place both feet on the platform (shoulder-width apart)
3. Feet central or slightly higher on platform
4. Keep your back flat against the backrest
5. Grasp the handles next to your hips
6. Unlock the safety (if any)
7. Start with slightly bent knees

Implementation

1. Lower the platform towards you in a controlled manner
2. Bend your knees to about 90 degrees
3. Keep your knees in line with your feet
4. Do not lower further than where your lower back remains flat
5. Push back explosively through your whole foot
6. Extend your legs almost fully (slight knee bend)
7. Tighten your quadriceps and buttocks at the top
8. Repeat the movement

Points of interest

• ✓ Keep your lower back flat against the backrest
• ✓ Push through your whole foot (heels stay on platform)
• ✓ Keep your knees in line with your feet
• ✓ Move controlled in both directions
• ✓ Stretch almost all the way out (not quite lockout)
• ✓ Breathe in when lowering, out when pushing
• ✗ Avoid your lower back coming off the backrest
• ✗ Don't let your knees fall inwards (valgus)
• ✗ Don't go too deep (lower back comes loose = too deep)
• ✗ Don't drop down quickly
• ✗ Don't fully lock your knees out at the top
• ✗ Don't lift your heels off the platform

When this exercise?

This exercise is suitable as a main leg exercise or as an alternative to squats for back pain. Ideal for people who want to do heavy leg work without axial loading. Very effective for leg strength development and hypertrophy. Perfect in rehabilitation after back injuries when squats are not yet possible (in consultation with physiotherapist). Also valuable for beginners still learning squat pattern. Suitable for bodybuilders for extra leg volume. In case of knee problems, have it assessed first.