Squat · Coached in Recomp

Leg press

The leg press is a beginner squat exercise for your quads and glutes, using leg press.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings
Equipment
Leg press
Level
Beginner
Leg press, starting position
Start
Leg press, end position
Finish

Setup

Sit with your back flat on the pad, feet hip-width in the middle of the platform.

How to do it

  1. Push the platform up and release the safety handles.
  2. Lower until your knees are about 90 degrees, or as deep as your lower back stays on the pad.
  3. Press back up through your heels and mid-foot, stopping just short of locking out.
  4. Lock the safeties at the end.

Coaching cues

  • Lower back stays glued to the pad.
  • Knees follow your toes; don't let them fall in.

Common mistakes

  • Going so deep your hips curl off the seat.
  • Snapping the knees straight at the top.
  • Pushing through the toes.

Make it easier or harder

EasierGoblet box squat HarderHack squat

Alternatives to the leg press

Back extension Back extension bench Bodyweight squat Body weight Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Dumbbell step-up Dumbbells, Flat bench