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How to use the leg press: setup and technique

The leg press lets you focus on your legs and glutes. Learn to position the seat and feet, choose your depth and add weight while keeping the same range of motion.

Updated Oct 8, 20262 min read

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Leg Press

What this exercise trains

The leg press works the thighs and glutes through knee and hip extension while the machine supports your body. This reduces balance demands and lets you focus on a controlled pushing movement.

It can be a main leg exercise or extra leg work after free squats. The displayed load depends on the machine's angle and mechanism, so compare progress on the same machine instead of treating its kilograms as equivalent to a squat.

Leg Press

Using both legs gives a stable way to train a repeated pressing range. It suits sessions where leg effort is the priority. Set the seat and safety stops first; the useful depth ends before the pelvis rolls away from the back support.

Sit with your back and pelvis against the pads and feet firmly on the platform.
Bend your knees only as far as you can keep your pelvis supported, then press the platform away without snapping your knees straight.

Leg PressE3 Rehab Exercise Library · English

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Technique points to remember

Keep pelvis and back against the pad. If the pelvis rolls and lifts at the bottom, stop the descent sooner rather than pulling yourself deeper into the seat.

Start easier, progress deliberately

Learn the release and locking mechanism with light weight. Progress with the same seat position and depth; changing seat angle changes the task.

Where this exercise fits in your workout

Use the leg press first or after squats. Keep the same seat setting and depth. Once you reach the top of your planned rep range with control, try a small weight increase next time.

Warm up with easier sets before these working sets.

Exercise	Sets	Repetitions, duration or distance	Rest
Leg Press	2	8–12 repetitions	2 to 3 minutes, longer if needed

Single-Leg Press

One leg presses while the machine supports the torso, making it easier to compare sides without a large balance demand. Start with a much lighter load than your two-leg press. Check that the machine permits this use and that the pelvis stays steady.

Sit in the leg-press machine with your back and pelvis supported, placing one foot centrally on the platform.
Lower under control and press away; keep the knee aligned with your toes and stop before your pelvis curls off the pad.