quads · Machine · Beginner
Leg Press
The leg press lets you load the legs heavily without a bar on your back. Set the feet high and wide and go deep, and the glutes take a large share of the work.
Why it's in a glute program: Heavy, safe lower-body volume with a glute-biased foot position.
How to do the leg press
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Form cues
- Feet high on the platform for glutes.
- Lower until the knees are near the chest without the hips lifting.
- Push through the heels.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: machine.
Programs that use the leg press
In Glute Max this exercise appears in 7 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Kickstart — 2 Day, Glute Power Forge — 4 Day. Every program shows the animated form guide above on the workout screen.
