Leg Press Exercise Technique for
Bigger & Stronger Leg Muscles

Learn the leg press exercise with this technique tutorial. Get ready to build bigger legs and increase your overall lower body strength.

It's common for many people to excuse this lift as a useless or inferior exercise, compared to the squat exercise.

While the squat is certainly better in many aspects, that doesn't detract from the general efficacy of the leg press. The fact of the matter is that the leg press benefits include the potential to build significant lower body muscle mass and strength...

...Anybody who denies this probably subscribes to the hard-headed "broscience" logic that if an exercise isn't hardcore enough, it can't work.

Don't be fooled by that type of thinking.

Unless you plan to compete in powerlifting, squatting is not an absolute requirement. The leg press is a sufficient replacement if you have physical limitations (e.g. poor body structure, terrible hip flexibility, back issues) that prevent you from using proper squat form.

On the flip side, using the leg press machine is also effective when done in addition to squatting if you're a more experienced trainee.

Leg Press Exercise Video Guide

Watch this video of proper leg press technique. Listen to the audio.

Video credits: YouTube user "willbrink"

Leg Press Exercise Basics

Primary Muscle:	Quadriceps
Secondary Muscle(s):	Gluteal Muscles Hamstrings
Mechanics:	Compound
Main Equipment:	Leg Press Machine
Supplemental Equipment:	None
Optional Equipment:	None

Leg Press Exercise Instructions

In addition to the step-by-step instructions that I have provided below, take a look at these leg press tips to boost your aptitude with this technique.

1. The Set-Up. Start by finding the machine. Most commercial gyms or training facilities will have at least one. Proceed to prepare the machine and position yourself:
   • Load the Plates On. Fetch all the weights you need and put them onto the leg press machine. Make sure you have equal amounts on both sides. Finding and carrying all the plates can be a tedious task when you start pressing big numbers. (I like to make this tedious task into a forearm/grip workout.)
   • Take a Seat. Adjust the seat if necessary. Sit down and slide your rear into the backrest. Your back and head should also remain in contact with the backrest.
   • Foot Positioning. Place your feet on the platform, about shoulder-width apart. Generally, taller people should place their feet higher up on the platform, while shorter people should plant their feet further down. Ultimately, you should use the stance that's most comfortable.
2. Unrack the Weight Sled. Now that you're ready to go, with your legs bent, it's time unrack the weight from the pins:
   • Initial Push. Extend your legs to raise the weight off the safety pins. Take a couple of seconds to get your legs used to the load. Now is a good time to decide if it's too heavy.
   • Hands. Release the safety pins. Then grasp onto the handles as you begin the first repetition. Do not push your hands against your knees or thighs.
3. Performing the Exercise. Start cranking out that first rep by following these simple directions:
   • Lower the Weight. Bring the weight down in a controlled fashion. Go slower so as to avoid dropping it quickly, as that will put acute pressure on your knees and lower back (and you'll be trapped if you can't push it back up!). Lower the weight as far down as possible without having your hips come off the seat or backrest.
   • Push the Weight Up. Squeeze your quadriceps, hamstrings, abs and gluteal muscles extra tight as you press the weight explosively upward. Although I'm usually in favor of going to lockout on exercises, I'd advise against it on the leg press exercise, at least when using heavy weight. I feel like it's easier to hyperextend your knees due to the combo of heavy weight, the position of your body and the angle of the machine.
   • Repeat. Repeat step three for as many repetitions as needed, or until your form suffers.

Is The Leg Press Right for You?

This exercise Is for All Levels of Experience. Although this relatively simple leg exercise can be appropriate for everyone, I believe it is not the best choice for certain people at different stages of experience. Let me explain...

...For example, if you are a beginner that is capable of performing squats effectively (i.e. no injuries, sufficient flexibility, and a suitable body structure), then you should not perform the leg press exercise.

Why?

Since beginners only need one major leg exercise, it makes sense to do squats because they are an overall superior exercise.

However, if you're an intermediate or advanced lifter, you need to perform more work than beginners. Therefore, you can benefit from doing the leg press exercise in combination with squats.

Finally, the leg press exercise may be the optimal choice for you -- whether you're a beginner, intermediate or advanced trainee -- if you are physically incapable of performing effective squat technique.

If you are able to do squats, but passionately loathe squatting, my advice is to learn to love it. However, I know that some people are stubborn Stevens. That is, they'll simply skip leg training altoghether instead of enduring squats, regardless of my advice...

So, if this is you, then go ahead and use the leg press exercise instead. (But don't take that as an excuse to even lazier than you already aer! ;D)

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