Leg Press
- Primary musclesQuads
- EquipmentMachine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Leg Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSit in the machine with your back and hips flat against the pad. Place your feet on the platform about shoulder-width apart.
Release the safety stops and extend your legs without locking the knees, so they stay slightly soft. Your torso and thighs form a right angle.
Inhale and let the platform travel down slowly until your shins and thighs make roughly a 90-degree bend.
Exhale and push through your feet, driving the platform up with your quads until your legs are almost straight.
Repeat for the planned reps, then lock the safety stops back in place before you leave the seat.
Keep your hips glued to the seat. If your tailbone lifts off the pad at the bottom, shorten the range until it stays down.
Always confirm the safety stops are engaged at the end of the set, because the loaded platform can drop if they are not.
A wider or narrower foot position shifts the emphasis, so treat each stance as a separate variation and keep your knees tracking over your toes.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.