Step by step
- Sit with your back and hips flat against the seat.
- Place your feet in the middle of the platform, hip or shoulder width apart, toes turned out slightly.
- Press the platform until your legs are almost straight and release the safeties.
- Lower the platform under control by bending your knees, tracking over your toes.
- Go down until your knees are at about 90° or a bit more, never letting your hips lift off the seat.
- Push through your whole foot until your legs are almost straight, without locking your knees.
Tip: Feet higher on the platform work your glutes and hamstrings more; lower, your quads.
Common mistakes
Straightening fully and locking loads the joint. Stop just before your knees are straight.
Going too deep makes your pelvis lift and your lower back round. Lower only as far as your hips stay down.
Push with your knees in line with your feet. If they cave, lower the weight.
If your heels lift, your knees suffer more. Spread the push over your whole foot.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does the leg press replace the squat?
It works almost the same muscles, but with your back supported and no need to balance the weight. It's a good alternative or complement.
How low should I go?
To about 90° at the knee or a bit more, as long as your hips stay on the seat.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add leg press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.