How to do the leg press

Like all exercises that use resistance machines, the leg press is sometimes looked down on by those who spend a lot of time in the gym because it is not deemed as effective as free-weights moves like the back squat. But while there’s no doubt that that barbell move is one of the finest lower-body exercises around, this ignores what the leg press – and all resistance machine moves – can do. The leg press is a unique movement. For an exercise with quite a short range of motion, it stimulates the quads, glutes and hamstrings to their maximum potential. Place your feet on the pad shoulder-width apart. Ensure there is a slight outward angle to your toe position so they aren’t pointing straight forwards. If you want to place more stress on the glutes, position your feet high on the pad. If greater quad growth is more of a goal, position your feet towards the bottom. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat. This reduces any strain placed on the lower back and keeps it on the glutes. Keeping your feet set, lower your legs towards your chest – being careful not to bounce your knees off your chest – then press up again. Don’t fully lock your legs out at the knee – this maintains muscular tension on the quads and doesn’t risk a knee injury.