EXERCISE GUIDE
Leg Press
On a 45-degree sled machine, support the back and extend the hips and knees. Press through the whole feet to move the platform.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Hip adductors, including adductor magnus
- Hamstrings
- Calf muscles
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Check the backrest and safety controls. Support the back, pelvis and head, hold the handles and place the feet near the platform center about shoulder-width apart.
- Point the toes slightly out and establish whole-foot contact. Support the sled with both legs, then release the racking mechanism as instructed for the machine.
- Track the knees with the toes while bending the hips and knees to lower slowly. Reverse before the pelvis rolls or the hips or lower back lift from the pad.
- Press smoothly through the whole feet to extend the hips and knees. Stop short of snapping into a hard knee lock.
04Technique cues
- Keep the back, pelvis and head supported without inward knee collapse.
- Keep the heels down and feet on the platform. Do not bounce at the bottom.
- Choose an individual stance and depth that allow you to maintain posture.
05Cautions
- Secure the sled on its stops and confirm support before removing the feet. Follow your machine instructions for safety controls and adjustments.
- Use a controllable load and stop for pain.
- Hamstring and calf stimulus is not necessarily equivalent to dedicated curl or calf exercises.