How to do it
- Sit with your feet shoulder-width on the middle of the platform.
- Lower the sled until your knees reach roughly 90 degrees or slightly deeper.
- Press back up without locking the knees out hard.
Cues that matter
- A lower foot placement biases the quads; higher shifts it to glutes and hamstrings.
- Keep the lower back flat against the pad — do not let the hips curl up.
Common mistakes
- Going so deep the pelvis tucks under and the lower back rounds.
- Snapping the knees into full lockout.
Muscles worked
Primary
- Quads
- Vastus lateralis
- Vastus medialis
Also works
- Glutes
- Hamstrings
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Leg Press in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the quads with different equipment — for a day the machine is taken, or a gym that does not have one.