Leg Press (Machine)
The Leg Press (Machine) is a foundational strength training exercise that targets the quadriceps, glutes, and hamstrings using a fixed, guided movement path. It allows you to lift heavier loads safely by stabilizing your back, making it an excellent alternative to free-weight squats.
Because the leg press allows for heavy loading with reduced stability demands, the AI closely monitors your RPE and volume load to prevent systemic fatigue. If your recovery metrics like HRV or sleep quality are low, the app will auto-adjust your weight or rep targets to ensure you stimulate the muscles without overtaxing your central nervous system. Additionally, if you have logged a history of lower back pain with barbell movements, the AI prioritizes this exercise to build leg strength while minimizing spinal compression.
Form Cues
- Place feet shoulder-width apart on the platform
- Press your lower back firmly against the pad
- Lower the weight until your knees are bent to at least 90 degrees
- Drive through your heels and mid-foot to extend legs
- Keep your knees aligned with your toes throughout the movement
- Don't lock your knees forcefully at the top
- Don't allow your hips or lower back to lift off the seat
- Don't let your knees collapse inward
- Don't push on your knees with your hands
- Don't lift your heels off the footplate
Common Mistakes
- Locking knees at full extension
- Lifting glutes off the pad
- Using a partial range of motion
- Allowing knees to cave inward
- Placing feet too low on the platform
Muscles Worked
This exercise primarily targets the quadriceps, providing significant stimulus for muscle growth and strength. It also heavily engages the gluteus maximus to drive the weight upward, with the hamstrings acting as dynamic stabilizers to control the knee joint.
Primary
Secondary
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