Legs · 3–1–1
Leg Press
Learn Leg Press with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Quadriceps, Gluteus maximus, Hamstrings.
- Equipment
- 45-degree sled leg-press machine
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Quadriceps · Gluteus maximus · Hamstrings
SUPPORTING MUSCLES
Adductors · Calves · Core stabilizers
Setup
- Keep the back, head, and pelvis fully supported and adjust the seat for a controllable depth.
- Place the feet about shoulder-width on the platform with a natural toe angle and whole-foot pressure.
- Confirm the load, platform, and rails are secure before releasing the safety stops.
Execution
- Release the stops and flex the hips and knees slowly while the knees track with the toes.
- Descend only as far as the pelvis remains fully supported.
- Press the platform away through the whole foot while the hips and knees extend together.
- Keep a small knee bend at the top instead of forcefully locking out.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- Excessive depth lifts the pelvis and lower back from the pad.
- The knees collapse inward or the heels leave the platform.
- The hands push the knees or the knees are forcefully locked at the top.
Safety
- Adjust the pivot, seat, restraints, and safety stops and confirm the weight stack remains secure throughout.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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