Leg Press
A beginner compound strength exercise that works the quads, using a machine.
Starting position
End position
How to Do Leg Press
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Muscles Worked
Alternatives to Leg Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Narrow Stance Leg Press
An intermediate compound strength exercise that works the quads, using a machine.
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2
Smith Machine Leg Press
An intermediate compound strength exercise that works the quads, using a machine.
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3
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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4
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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5
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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6
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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7
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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8
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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9
Dumbbell Lunges
A beginner compound strength exercise that works the quads, using dumbbells.
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10
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do leg press work?
Leg Press primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for leg press?
Leg Press uses machines.
Leg Press: is it suitable for beginners?
Yes. Leg Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of leg press?
Narrow Stance Leg Press, Smith Machine Leg Press, Single-Leg High Box Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my leg press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; leg press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Leg Press with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.