At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Keep your glutes on the pad.
- Go deep without tucking your pelvis.
- Don't lock out your knees.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Safe and easy to overload; depth is often limited by the machine or pelvic tuck.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Pendulum Squat · Machine · rating A
- Belt Squat · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the leg press.
Let Mitta set the weight.
Mitta plans the leg press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
leg press
What muscles does the leg press work?
The leg press mainly trains your quads. Your glutes help.
How many reps of the leg press should I do?
Mitta plans the leg press at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the leg press?
Good alternatives that train the same muscle are the hack squat, pendulum squat and belt squat.
Is the leg press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the leg press have rating A?
Safe and easy to overload; depth is often limited by the machine or pelvic tuck.