Legs
Leg Press
A safe and effective lower body exercise using a machine to build strength and muscle mass.
A versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.
- Body Part
- Legs
- Level
- Beginner,Intermediate,Advanced
- Muscles
- Quads,Glutes,Hamstrings
- Equipment
- Leg Press Machine
- Goal
- Strength,Hypertrophy
How to do:
1. Sit on the leg press machine with your back flat against the pad. 2. Place your feet shoulder-width apart on the platform. 3. Release the safety handles and push the platform slightly upward. 4. Lower the platform by bending your knees, keeping your back and hips pressed against the seat. 5. Push through your heels to return the platform to the starting position. 6. Repeat for 12-15 reps per set. 7. Complete 3-4 sets total.Tips:
- Keep your knees aligned with your toes during the movement. - Avoid locking your knees at the top of the motion. - Use a controlled tempo to maximize muscle engagement. - Adjust the seat to ensure proper range of motion.This exercise in Workout Days
Full Body Beginner
Day 2 – Lower BodyBeginner
8 weeks
Upper/Lower Split Intermediate
Day 4 – Lower Body & CoreIntermediate
12 weeks
Bodybuilding Split Advanced
Day 3 – Legs & ShouldersAdvanced
16 weeks
Hypertrophy Focus Intermediate
Day 3 – Legs & CoreIntermediate
10 weeks
Beginner Full Body Routine
Day 2 – Full BodyBeginner
6 weeks
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