Leg press: how to do it
Main muscles: Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop). Helpers: Gluteus maximus, Hip adductors (inner thigh). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Machine
Reps
8–12
Rest
105 s
Muscle group
Legs
How to do it
- Feet on the platform at shoulder width, lower back pressed into the pad.
- Lower the platform until the knee is at about 90°.
- Press out without locking the knees.
Common mistakes
Hips lifting at the bottom, going so deep that the lower back rounds.
Muscles worked
primary·secondary
- Primary
- Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
- Secondary
- Gluteus maximus, Hip adductors (inner thigh)
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Full body, 3 days3 × 8–12
- Push, pull, legs — 3 days3 × 8–12
- Upper/lower, 4 days4 × 8–12
- 5-day split3 × 8–12
Alternatives: similar exercises
Back squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Goblet squat
Dumbbells · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Bodyweight squat
Bodyweight · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Leg extension
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Hack squat
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Front squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
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