Target Muscle

    Glutes

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsMachine

    Leg Press

    The leg press is a compound lower body exercise performed on a leg press machine. It primarily targets the glutes, with secondary emphasis on the quads, hamstrings, and adductors. This exercise is excellent for building lower body strength and muscle mass while providing back support.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Adjust the seat and footplate of the leg press machine to a comfortable position.

    2. 2

      Sit on the leg press machine with your back against the backrest and your feet shoulder-width apart on the footplate.

    3. 3

      Grip the handles on the sides of the seat for stability.

    4. 4

      Push the footplate away from your body by extending your legs, keeping your heels on the footplate.

    5. 5

      Continue pushing until your legs are almost fully extended, but without locking your knees.

    6. 6

      Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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