Exercise · Form & cues
Leg Press — form guide
Quads · Glutes · Hamstrings (foot placement dependent). Equipment: Leg Press Machine. Difficulty: Beginner.
TEMPO
3-1-2-0
Foot placement is everything: Low and narrow = quad dominant. High and wide = glute/ham dominant. Choose based on your goal.
Cues
- Full ROM — let knees come to chest
- Don't lock out knees at top — keep tension on quads
- Push through the whole foot evenly
- Lower back stays pressed into pad
Common mistakes
- Locking out at top — joint stress, loses tension
- Partial ROM — popular but ineffective
- Feet too low and knees caving
Injury notes
Much safer than squat for LBP. Full ROM is safe when back is pressed into pad
Progression
Machine allows big weight jumps. Add 10kg when all reps complete cleanly.