Leg Press
A machine exercise on a 45-degree sled that trains the quads and glutes by pressing a weighted platform away with your legs.
BeginnerCompoundMachineQuadsGlutesLegs
Last updated: October 31, 2026
Exercise Profile
- Target Muscle
- Quadriceps, Gluteus Maximus
- Body Part
- Thighs, Hips
- Equipment
- 45-Degree Leg Press Machine
- Category
- Compound
- Skill Level
- Beginner
- Movement
- Squat (Machine)
- Also Known As
- 45-Degree Leg Press, Sled Leg Press, Incline Leg Press
- Est. Calories
- 2–4 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The leg press is a machine exercise for the quads and glutes. Sit with your back flat on the pad and feet about hip-width on the platform, lower the sled until your knees bend to about 90 degrees without your hips lifting, then press back up without locking your knees. Use 3 sets of 10 to 15 reps.
How to Do the Leg Press
- 1
Sit in the machine
Sit with your back and hips flat against the pad and your head resting back.
- 2
Set your feet
Place your feet about hip- to shoulder-width apart in the middle of the platform, toes pointing straight ahead or slightly out.
- 3
Release the safeties
Press the platform up until your legs are almost straight, then turn the safety handles to release the sled. Hold the side handles.
- 4
Lower with control
Bend your knees to lower the sled toward your chest until your knees reach about 90 degrees, or as deep as you can while your hips and lower back stay on the pad.
- 5
Press back up
Push through your whole foot to press the platform back up. Stop just before your knees lock.
- 6
Lock the safeties
After the last rep, turn the safety handles back into place before you take your feet off the platform.
What Muscles Does the Leg Press Work?
Primary
- Quadricepsstraighten the knees to push the platform away.
- Gluteus Maximusextends the hips, especially from the deepest position.
Secondary
- Adductor Magnusassists hip extension.
- Hamstringshelp extend the hips and steady the knees.
- Calves (Gastrocnemius and Soleus)keep the feet steady on the platform.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 10–15 | 2 min |
| Strength | 3–5 | 6–8 | 2–3 min |
| Endurance | 2–3 | 15–20 | 60–90 sec |
| Beginner | 2–3 | 10–12 | 2 min |
Common Mistakes That Reduce Results
✕
Hips Lifting off the Pad
Lowering too deep makes your hips curl up and your lower back round. Stop where your hips and back stay flat on the pad.
✕
Locking Your Knees
Snapping your knees straight under a heavy load takes tension off the muscles and loads the joint. Stop just short of lockout.
✕
Knees Caving In
Letting your knees fall inward reduces control. Keep them in line with your toes.
✕
Heels Lifting
Lifting your heels makes your feet unstable on the platform. Keep your whole foot flat and press through your heels and mid-foot.
✕
Bouncing at the Bottom
Dropping the sled fast and bouncing out uses momentum. Lower under control and press smoothly.
Tips for Better Results
✓
Foot Position
The Evidence Is Mixed: A 2020 review by Martín-Fuentes and colleagues found mixed results on foot position. One study saw more glute activity with a high foot position and more quad activity with a low one, but the authors recommend a self-selected position.
✓
Depth Comes Before Weight
Use a load you can lower to your full, safe depth. Short reps with heavy weight train less of the movement.
✓
Use the Safeties Every Set
Lock the safety handles before you get in and after you finish.
✓
Keep Your Head Back
Resting your head on the pad helps keep your back flat.
Modifications and Progressions
▼ Easier
Bodyweight Box Squat
Squatting down to a box teaches the same knee and hip bend with no added load.
▼ Easier
Leg Press with Shorter Range
Lowering only as far as feels controlled, then adding depth over time, is a simple way to start.
▲ Harder
Single-Leg Leg Press
Pressing with one leg at a time puts more load on each leg and shows any difference between sides.
▲ Harder
Paused Leg Press
Hold the bottom position for 2 seconds on every rep before you press.
Workout Plans With the Leg Press
Day 2 — Light Powerlifting Program for Beginners: 12 Weeks to Your First Test DayLeg Press Alternatives
Barbell Back Squat
Quadriceps, Gluteus Maximus 
Barbell Bulgarian Split Squat
Quadriceps, Gluteus Maximus 
Dumbbell Lunge
Quadriceps, Gluteus Maximus Frequently Asked Questions
How deep should I go on the leg press?
As deep as you can while your hips and lower back stay on the pad, usually around 90 degrees of knee bend or a little more.
Where should I put my feet?
About hip- to shoulder-width in the middle of the platform. Research on high versus low foot position is mixed, so choose the position that feels strongest and comfortable.
Is the leg press as good as squats?
Both build the quads and glutes. The leg press needs less balance and technique, while squats also train your trunk to support the bar. Many programs use both.
Should I lock my knees at the top?
No. Stop just before your knees lock so the muscles keep working and the joint is not snapped straight under load.
Why does my lower back hurt on the leg press?
The most common cause is your hips lifting and your back rounding at the bottom. Reduce the depth or the weight and keep your hips on the pad.
Sources
- Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Evaluation of the Lower Limb Muscles' Electromyographic Activity during the Leg Press Exercise and Its Variants: A Systematic Review. Int J Environ Res Public Health. 2020;17(13):4626. https://pmc.ncbi.nlm.nih.gov/articles/PMC7369968/
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.