Quads
Leg Press
The Leg Press is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, gluteus maximus 20% and quads (vastus medialis) 20%.
Also known as: beenpers, leg press machine, sled leg press
How to do it
- Sit in the 45 degree leg press with your back and hips flat on the pad.
- Place the feet shoulder-width in the middle of the platform and hold the side handles.
- Press the platform up, release the safety catches and stop just short of locking the knees.
- Lower the platform under control until the knees are bent about 90 degrees or a bit more.
- Press back up through the whole foot.
Tips
- Go only as deep as you can while the hips stay on the pad.
- Keep the knees in line with the toes.
Common mistakes
- Locking the knees hard at the top.
- Letting the lower back roll off the pad at the bottom.
- Pushing only through the toes.
Muscles worked by the Leg Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Leg Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Leg Press work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Leg Press good for beginners?
Yes. The Leg Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Press?
For example the Horizontal Leg Press, Seated Leg Press Machine and Vertical Leg Press. They train mostly the same muscles.
How do you make the Leg Press harder?
Add weight or reps, or move on to the Vertical Leg Press and Leg Press Narrow Stance.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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