Quads Beginner

Leg Press

  • Quads
  • Glutes
  • Adductors

Machine

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Adjust the seat so your back and pelvis stay supported and place feet around shoulder width.

  2. Release the machine safety handles according to its instructions.

  3. Lower the platform by bending your knees, stopping before your pelvis rolls off the pad.

  4. Push the platform away to straighten the legs without snapping the knees; re-engage the catches before leaving.

Key cues

  • Keep heels in contact with the platform.
  • Let knees track with toes.
  • Use a depth that preserves back support.

Common mistakes

  • Lowering until the pelvis curls up.
  • Pushing the knees with the hands.
  • Slamming into knee lockout.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.