Leg Press Mistakes to Avoid
Locking out the knees at the top — leg press lockout injuries are real and devastating. NEVER fully lock your knees. Stop just short every rep.
Lower back lifting off the pad — when you go too deep, the pelvis tucks under and the lower back rounds ('butt wink'). Only go as deep as you can keep your back flat against the pad.
Feet too low on platform — stresses the knees. Place feet at least halfway up the platform.
Loading too much weight with partial range — quarter-rep leg pressing with 10 plates is ego, not training. Use a weight you can take to at least 90 degrees with control.
Leg Press Muscles Worked
The leg press primarily targets the quads through knee extension, with the glutes and hamstrings assisting hip extension. Foot placement shifts emphasis: high and wide = more glute/hamstring, low and narrow = more quad. No spinal load.
Leg Press FAQ
How much should I leg press?
Most people leg press 2-3x more than they squat. If you squat 100kg, a 200-300kg leg press is typical. The machine removes balance and spinal load, allowing more total weight.
Is leg press as good as squats?
For quad hypertrophy, very close. For overall strength, athleticism, and core development, squats are superior. Leg press is excellent as a secondary exercise or for those who can't squat due to injury.
Where should I put my feet?
Shoulder-width, halfway up the platform is the default for balanced quad/glute work. Higher = more glute, lower = more quad (but more knee stress). Wider = more adductors.
Why should I never lock out?
The leg press loads the knees in a compressed position. At full lockout, the bones stack and the joint takes all the force instead of the muscles. Hyperextension injuries on leg press are catastrophic. Always stop 5 degrees short of lockout.