Leg press

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 103

Average per rep (lbs)*: 227

Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.

Exercise ID: 00150

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.

Exercise overview

Exercise tips and tricks

Download the app