Leg press

Home › Exercises › Quads › Leg press

cuadricepscompuestomaquina

How to do it

Feet hip-width apart; lower to 90° without letting your lower back lift off the pad

Muscles worked

Mainly cuadriceps. Train it inside a balanced routine to progress safely.

Technical sheet

Movement pattern: Squat
Minimum level: Beginner
Technical demand: Basic
Fatigue it generates: High (1.2 out of 2.2)
Risk if technique breaks down: Low

These are the values the generator uses to decide where the exercise goes within the session.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
Using too much weight at the cost of technique and full range of motion.
Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

More Squat exercises

Add it to your routine

FitnessAI can generate a personalized routine that includes Leg press based on your level, goal and available days.

Build your Quads workout

Generate a full routine with the emphasis on Quads and Leg press among your preferred exercises. Free, no sign-up.

Build my Quads workout

Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant

Frequently asked questions

What muscles does Leg press work?

Leg press mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Leg press should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).

Is Leg press good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.