How to Use a Leg Press Machine: Let's Make It Simple

Learning How to Use the Leg Press Machine

Do you ever stand in front of the leg press machine and wonder how to use it right, or how you can properly use it to get the best results? No matter if it's your first time at the gym or you’re a professional athlete who wants to improve your technique, this machine will be a powerful tool to increase your lower body strength. Leg press machines are widely accessible and effectively target your quads, glutes, hams, and calves, helping develop your leg muscles in a stable, controlled manner. 

Here's a step-by-step guide on how to use it properly from choosing among the different types of leg press machines, proper form, amount of weight to use, and what mistakes to avoid. Keep reading to get tips on how to get the most out of your leg day workout safely and efficiently!

What Is a Leg Press Machine? 

The leg press machine is a powerful equipment used for building lower-body strength. It allows you to perform leg presses in a controlled movement pattern, making it a great choice for targeting multiple muscle groups without the balance demands of free-weight exercises like squats.

Leg press workouts primarily target the quads, glutes, and hamstrings while also engaging the calf muscles and adductors [1]. For a full breakdown, check out this article to learn how different variations activate specific parts of your leg muscles.

By pushing a weighted platform away from your body, you can strengthen your quads, hamstrings, glutes, and even your inner thigh muscles with less stress on your lower back. This improved lower body strength translates to better performance in everyday activities like climbing stairs, lifting objects, or maintaining balance.

Incorporating this machine into your workout routine can bring numerous leg press benefits, including:

• Overall Strength: Enhances lower body strength, supporting daily activities and sports.

• Muscle Isolation: Allows focused training on muscle groups.

• Safety: Provides a controlled environment, reducing the risk of injury compared to free weights.

• Rehabilitation: Suitable for those recovering from injuries due to its adaptable and supportive nature.

Here are some of the different types of leg press machines:

• Horizontal leg press – keeps you seated upright while pushing the platform forward, ideal for beginners.

• 45-degree leg press – has you recline at an angle while pressing upward, commonly seen in gyms.

• Vertical leg press – requires pushing the platform directly above you, offering a greater degree of resistance.

Each type can fit into your workout routine to develop serious leg strength.

How to Use the Leg Press Machine

How to Set Up the Leg Press Machine

Maintaining proper form is crucial for muscle activation and injury prevention [2]. Follow this step-by-step guide:

1. Find and Adjust the Seat and Footplate

Sit on the backrest pad and check if your knees are at a 90-degree angle when your feet are on the leg press platform. Adjust the seat and footplate until your lower back feels supported and your legs are comfortable.

2. Position Your Body Correctly

Keep your back flat against the backrest pad, shoulders relaxed, and grip the safety side handles for stability. Place your feet shoulder-width apart in the center of the platform unless using a specific foot placement variation.

3. Set the Safety Catch

Before starting, ensure the safety catch or safety stoppers are engaged. These are essential for preventing the platform from dropping too far and protecting your knee joints and lower back.

Using the Leg Press Machine Safely

1. Preparation: Begin with a general warm-up consisting of 5-10 minutes of light cardio exercises to increase blood flow and reduce the risk of injury.

2. Starting Position: Sit comfortably with your back and head pressed against the padding. Place your feet shoulder-width apart on the weighted platform.

3. Adjust Settings: Ensure the seat and backrest are adjusted so your knees form a 90-degree angle when starting.

4. Executing the Press: Grasp the handles for support, disengage the safety locks, and push the weight away by extending your legs. Avoid locking your knees at full knee extension.

5. Controlling the Descent: Lower the weight back slowly, maintaining control and keeping your leg muscles engaged.

How to Adjust the Leg Press Machine

Every leg press machine will have a few adjustment settings that you will want to go through to ensure proper fit when using the machine. 

You will want to pay attention to the positioning of the backrest and the seat. Some leg press models allow you to adjust one or both of these positions. When adjusting the seat, you will want to make sure that you are at the appropriate height and/or angle to use the machine. The backrest can affect this as well, so make sure to adjust it accordingly to your size and comfort. 

Most seat and backpad adjustments are made using a pop-pin. Make sure that the pin is fully inserted into the distance setting you choose and tightened up prior to use.

Some leg presses also allow you to adjust the footplate. This can be a to move it closer or farther away from your starting position. On a traditional incline leg press, there may only be 1 or 2 settings that are dictated by the safeties on the machine. 

How to Use Leg Press Machine for Foot Placement Variations

Your foot placement on the leg press machine’s foot plate can target different muscle groups:

• High Placement: Emphasizes the glutes and hamstrings.
• Low Placement: Targets the quadriceps more intensely.
• Wide Stance: Engages the inner thighs and glutes.
• Narrow Stance: Focuses on the outer quads.

Switching up your workout routine with different leg press foot placement variations can help target different muscle groups and keep your leg day workout diverse and challenging. 

Handling Weights on the Leg Press Machine

Choosing the right amount of weight for the leg press exercise is one of the most important parts of building lower-body strength safely. Starting with the correct load helps you avoid back pain, protect your knee joints, and focus on good form.

Determining How Much Weight to Use

Wondering what weight to use on a leg press machine? If you’re new to leg press workouts, begin with a lighter weight. Make sure it allows you to complete 10–12 reps with full control. Your knees should still reach a 90-degree angle at the bottom of the movement without your lower back lifting off the backrest pad. As a guide, start with about 50% of your body weight and adjust as needed. 

Progressive Overload for Best Results

To build strength effectively and achieve muscle definition over time, apply progressive overload by gradually increasing the weight. Focus on increasing strength gradually over time by adding small weight increments and mastering proper technique. Avoid rushing the process. Prioritize a full range of motion and proper alignment over heavy weights to prevent muscle imbalances and reduce the risk of injury. Rest for 1–2 mins. between sets. This will help you recover properly and maintain good form on every rep.

Leg Press Machine Modifications 

How to Use the Leg Press Machine as a Beginner

Beginners or those who may have certain physical limitations can have the leg press machine modified to suit their needs. Weight and range of motion can be adjusted to match your fitness level. When it comes to the range of motion, greater knee flexion engages the quadriceps muscles and hip muscles more effectively, while altering leg rotation (inward or outward) shifts muscle recruitment [3]. 

Advanced Techniques on the Leg Press Machine

For those looking to take their workouts to the next level, try advanced variations such as the single-leg press to fix muscle imbalances or add long resistance bands for extra tension. You can also experiment with an incline leg press or a squat leg press combo machine to work different muscle groups and create a greater degree of resistance.

Tip! If you’re looking for a leg press machine that’s safe for home use, one of the vertical leg press benefits is that it’s perfect for home gyms to save space.

How to Properly Use the Leg Press: Common Mistakes and How to Avoid Them

To get the best results from your leg press exercise, avoid these common mistakes:

• Using Too Much Weight: Start with a lighter load to focus on form before increasing weight. Excessively heavy weight can lead to improper technique and risk of injury.
• Buttocks Not Flat Against Seat: Ensure your buttocks remain flat against the seat to maintain stability and reduce strain on your lumbar disks.
• Placing Hands on Knees: Keep your hands on the handles to maintain proper form and balance.
• Short Range of Motion: Use a full range of motion to engage muscles completely. Half-repping limits muscle activation and growth.
• Raising Head: Keep your head and back firmly against the padding to avoid neck strain.
• Incorrect Breathing: Exhale during the extension phase (pushing the weight) and inhale during the descent to maintain proper breathing and core stability.

How to Use a Leg Press Machine: FAQs

Should you go heavy on the leg press?

Only once you’ve mastered proper form. Going heavy can build strength, but too much weight too soon increases injury risk. Start light, focus on control, then progressively overload based on your experience and goals.

What leg press machine foot placement targets the glutes?

A high foot placement on the leg press plate shifts the emphasis to the glutes and hamstrings. To maximise glute activation, place your feet high and shoulder-width apart, and avoid locking out your knees.

Is the leg press good for beginners?

Yes, the leg press is ideal for beginners. It supports your back and helps you build leg strength without requiring balance or stabilisation like free weights do. Start with light weight and focus on proper form.

Is the leg press better than squats?

Not necessarily; they serve different purposes. The leg press isolates lower body muscles in a stable position, while squats engage more stabilisers and core. Both can be effective depending on your goals. Refer to Leg Press vs Squat for more information. 

How to Use a Leg Press Machine: Conclusion

Incorporating the leg press into your workout routine can lead to significant gains in lower body strength and muscle definition, especially when you do it right. Understanding the different types of leg press machines, avoiding common mistakes, and practicing proper form will help you achieve the best results of a comprehensive and effective workout. Avoid the common mistakes we’ve shared here, explore foot placement variations, and gradually increase the weight to match your comfortability and fitness level.

Ready to smash your leg day workout? Check out our collection of the best leg press machines — this is going to be a valuable addition to your journey to transforming your lower body muscles. Keep your momentum going, prioritize proper form, and enjoy the ride to stronger, well-built legs!

References:

1. Escamilla, R. F., Fleisig, G. S., Zheng, N. A. I. Q. U. A. N., LANDER, J. E., Barrentine, S. W., ANDREWS, J. R., ... & MOORMAN III, C. T. (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine & Science in Sports & Exercise, 33(9), 1552-1566.
2. Rossi, F. E., Schoenfeld, B. J., Ocetnik, S., Young, J., Vigotsky, A., Contreras, B., Krieger, J. W., Miller, M. G., & Cholewa, J. (2018). Strength, body composition, and functional outcomes in the squat versus leg press exercises. The Journal of sports medicine and physical fitness, 58(3), 263–270. https://doi.org/10.23736/S0022-4707.16.06698-6

3. Signorile, J. F., Lew, K. M., Stoutenberg, M., Pluchino, A., Lewis, J. E., & Gao, J. (2014). Range of Motion and Leg Rotation Affect Electromyography Activation Levels of the Superficial Quadriceps Muscles During Leg Extension. Journal of Strength and Conditioning Research, 28(9), 2536–2545. https://doi.org/10.1519/jsc.0000000000000582