Leg Press
Heavy leg work with the spine fully supported — brutal and safe is a rare combo.
Quads, GlutesLeg Press MachineBeginner
Setup
- Feet mid-platform, hip-width.
- Back and hips glued to the pad.
How To Do It
- Lower until knees near 90° or hips start to curl — stop there.
- Press through the whole foot, never locking knees hard.
Breathing
Inhale down, exhale press.
Common Mistakes
- Butt curling off the pad at the bottom — shorten the range.
- Knee slam-locking at the top — soft finish.
Coach Sam's cue: Hips stay glued or the range is too long.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.