ProgreviaLeg press
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How to do it
Feet hip-width on the platform and lower back flat against the pad. Lower to about 90° without letting the pelvis lift and press through the heels without snapping the knees straight.
Muscles worked
Mainly cuadriceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Squat
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- High (1.2 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Leg press compares with other quads exercises
The catalogue has 16 exercises with quads as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Leg press is number 7 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 12 alternatives, such as Goblet squat, Dumbbell step-up and Static lunge.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Goblet squat | dumbbells | Moderate (0.8 out of 2.2) | Basic |
| Dumbbell step-up | dumbbells | Moderate (0.9 out of 2.2) | Basic |
| Static lunge | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Banded squat | resistance band | Moderate (1 out of 2.2) | Basic |
| Leg press | machine | High (1.2 out of 2.2) | Basic |
| Dumbbell lunges | dumbbells | High (1.2 out of 2.2) | Basic |
| Box jump | bodyweight | High (1.3 out of 2.2) | Needs coaching |
| Cyclist squat | dumbbells | High (1.3 out of 2.2) | Needs coaching |
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Squat exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Leg press based on your level, goal and available days.
Build your Quads workout
Generate a full routine with the emphasis on Quads and Leg press among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Leg press work?
Leg press mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Leg press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).
Is Leg press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.
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