How to Do the Leg Press: Form, Starting Weight, Sets
The Leg Press is a machine exercise that mainly works your quads. Beginners start with 3 sets of 8–12 reps and add 10 kg once every set hits the target.
Form in 3 steps
- Sit with your back and hips against the pad, and place your feet shoulder-width apart in the middle of the platform.
- Release the safety handles and bend your knees to slowly lower the platform toward you.
- Lower it until your lower back is just about to lift off the pad, then press back up through your whole foot without locking your knees.
Common mistakes
- Going so deep your hips lift: your lower back rounds and takes on more stress. Only go as low as you can while keeping your hips down.
- Locking your knees at the top: this loads the joint. Stop with a slight bend.
- Piling on weight and doing short reps: you'll get more out of a weight that lets you use the full range of motion.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 70kg |
| 60 kg woman, beginner | 40kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 10 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Leg Press to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should I start with on the Leg Press?
DailyFit starts beginners at about 100% of body weight (65% of that for women). For a 70kg man, that's 70kg; for a 60kg woman, 40kg. The sled itself weighs different amounts on different machines, so use your first set to get a feel for it.
Can I just do the Leg Press instead of squats?
If squats bother your back or knees, or you're still working on squat form, the Leg Press can give your legs a solid workout. DailyFit picks whichever one fits, based on your problem areas and equipment.
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