How to do a Leg Press
The Leg Press is a beginner sled machine exercise that works your glutes, with help from your quads, hamstrings and calves.
How to do a Leg Press, step by step
- Adjust the seat and footplate of the sled machine to a comfortable position.
- Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
- Grip the handles on the sides of the seat for stability.
- Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
- Continue pushing until your legs are almost fully extended, but without locking your knees.
- Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Glutes |
|---|---|
| Secondary muscles | Quads Hamstrings Calves |
| Equipment | Sled Machine |
| Difficulty | Beginner |
Common mistakes
- Locking the knees at the top of the movement
- Not controlling the eccentric (lowering) phase
- Using too much weight and sacrificing form
- Heels lifting off the footplate
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Leg Press work?
The Leg Press mainly works your glutes. It also works your quads, hamstrings and calves.
Is the Leg Press good for beginners?
Yes. The Leg Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Leg Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Leg Press?
Good alternatives are Dumbbell Lunge, Push-Up Inside Leg Kick and Barbell Back Squat.
Put it in a workout plan
Track your Leg Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.