Squats are one of the best lower body exercises, targeting the muscles you use daily—whether standing, sitting or climbing stairs. Squats build muscle mass by working the biggest muscles in your legs. But not everyone finds the squat form easy, especially beginners. That’s why we choose leg press machine. Perfect for those just starting out, recovering from an injury or managing joint and back issues.
The leg press works your quads, hamstrings and glutes and is a great way to build muscle and is user friendly. Some may say free weights are better for overall strength but regardless the leg press will still make you stronger. The key is to choose exercises that match your fitness level and goals.
How to Use the Leg Press Machine
- Set the Weight: Load the machine with the weight you want to use. For beginners use half your bodyweight. More experienced lifters can use up to 3/4 of their bodyweight. Focus on full range of motion not the heaviest weight possible—proper form is key to progress.
- Adjust the Weight: Different machines have different loading systems. Some use pins, others (like our fitness centers) use weight plates on either side of the bar. Be careful when handling heavier plates and make sure the weight is evenly distributed on both sides for safety.
- Position Yourself: Sit down and lean back with your feet shoulder width apart on the platform. Shorter individuals may need to put their feet lower on the platform, taller users can put their feet higher. Find a position that feels comfortable.
- Disengage Safety Levers: Safeties prevent accidents on leg press machines especially when lifting heavy. If your machine has safety levers make sure you can handle the weight before disengaging. Start with a lighter weight and gradually increase is better than risking injury.
- Perform the Press: Grab the handles near your hips, engage your core as if you’re doing a crunch and press the weight away by extending your legs. Don’t lock your knees at the top to prevent joint strain and circulation issues. Keep your back flat against the seat to maintain proper form.
- Lower the Weight: Slowly lower the platform until your knees form a 90 degree angle. Don’t let the weight drop uncontrolled. Once you’ve reached the bottom press the weight up again. Aim for 5-10 reps per set.
Leg Workout Plan
Free weights are preferred by many strength trainers for engaging stabilizing muscles but the leg press machine can still be part of your routine. Whether you’re recovering from an injury or just starting out the leg press is a safe way to build leg strength.
For a full leg day try:
Dumbbell Lunges (5 sets of 5 reps, 1 minute rest between sets) Take a big step forward, lower yourself down and alternate legs.
Leg Press (4 sets, 90 seconds rest between sets)
- Set 1: 10 reps with half your body weight (or 3/4 if you’re experienced).
- Set 2: 8 reps with 70% of the initial weight.
- Set 3: 6 reps with 90% of the starting weight.
- Set 4: 4 reps with 100% of the starting weight.
