Leg Press - Instructions, Variations & Alternatives

Muscles involved

• Quadriceps
• Adductors

• Glutes
• Hamstrings
• Calves

How to perform

Leg Press - Starting position

Leg Press - Muscle Under Tension

1. Set up & Starting position (standing or seated)
   Load the machine with the desired weight. Sit down and place your legs on the platform directly in front of you at shoulder width. Brace your abdominal muscles and push the platform away to unlock the safeties.

2. Eccentric phase
   Lower the weight under control until the legs are roughly 45 degrees or slightly below.

3. Isometric hold (optional) - Pause for a count of one.

4. Concentric phase
   Drive the weight back to the starting position by pushing through the heels of your feet, engaging your quadriceps. Repeat.

Exercise Alternatives

• Squat
• Step Up
• Pistol Squat