Leg Press

The leg press is a machine-based squat-pattern movement where the lifter pushes a weighted platform away with the legs from a seated or reclined position. The fixed path removes most balance and bracing demands, isolating the legs.

Execution

1. Sit with the back flat against the pad, feet shoulder width on the platform
2. Release the safeties and lower the platform under control
3. Descend until the knees reach roughly 90 degrees without the lower back rounding
4. Press the platform up without locking the knees aggressively

Common Faults

• Lower back rounding — descending too deep lifts the hips off the pad
• Locking knees hard — joint stress at the top
• Feet too low — shifts excessive load to the knees

Variations

Variation	Key difference	Best for
High foot placement	More glute and hamstring	Posterior emphasis
Low foot placement	More quad	Quad emphasis
Single leg	One side at a time	Imbalance correction

For system-specific training applications, see each system's lens entry.