How to Use a Leg Press Machine Like a Pro, According to a Personal Trainer

The leg press machine is one of those gym staples that looks simple, but can be surprisingly tricky if you don’t know what you’re doing. Walk into any gym, and you’re bound to see someone loading up every plate in sight or twisting themselves into a questionable position, hoping to impress their workout buddy. Don’t be that person.

The leg press is a fantastic tool for building lower-body strength, targeting your quads, hamstrings, and glutes without the need to balance a barbell on your back. But to get the most out of it (and avoid injuries), you need to know the basics: setup, technique, and how to tweak it for your goals. Here’s how you can step up your leg-day game and press like a pro, according to a personal trainer.

How to use a leg press machine

1. 1.
   Sit down on the leg press with your back and hips pressed against the seat. Grip the handles on each side of the seat with your palms facing in.
2. 2.
   With your knees bent to 90 degrees or as far as comfortable, place your feet on the sled at shoulder-width apart. Brace your core.
3. 3.
   Keeping contact with the seat, press through your entire foot to extend your legs.
4. 4.
   Continue pressing until just before your knees are locked out. Pause for a moment.
5. 5.
   Return to the start position by bending your hips and knees.

Benefits of a leg press machine

The leg press machine is a powerhouse for building lower-body strength and muscle. It effectively works your quadriceps (front of thighs), hamstrings (back of thighs), glutes (butt), and calves (back of lower legs), says Jay Cardiello, CSCS, a celebrity trainer and in-house fitness advisor for KAILO and St. Jude’s Children’s Research Hospital. Unlike free-weight exercises like squats, it provides a stable and controlled environment, ideal for beginners or those recovering from injuries.

“A leg press machine also reduces strain on the knees and back compared to free weight squats,” Cardiello says. “It allows for focused engagement of specific muscle groups depending on foot placement, and is easily adjustable resistance for various fitness levels.”

Whether you’re chasing bigger lifts, stronger legs, or a more balanced physique, the leg press is a valuable addition to any workout routine.

Drawbacks to leg press machine

With any movement or exercise, there are risks and drawbacks. “The leg press machine has limited functional carryover,” Cardiello says. “It doesn’t mimic real-life or athletic movement patterns like squats or lunges.”

There are also risks of overloading weight and potentially hurting yourself. “The machine encourages heavy lifting, which can lead to improper form and injury if not used carefully,” he says.

Cardiello says you should avoid using the leg press machine if you have existing knee, hip, or lower back injuries that could be aggravated by the machine’s fixed range of motion.

While using a machine provides stability, it can also cause you to neglect core engagement, Cardiello warns. Core muscles tend to be less activated compared to free-weight exercises.

If you don’t have a trainer to supervise you or a strong understanding of how to use the leg press machine, it’s best to avoid it until you do.

Common mistakes and how to fix them

According to Cardiello, these are the most common leg press machine mistakes, plus how to fix them.

1. Locking your knees

Mistake: You lock your knees at the top of the movement.

Fix: Stop just before full extension to keep tension on your muscles and avoid joint strain.

2. Lifting your hips off the seat

Mistake: You allow your hips to lift when lowering the weight, which can strain your lower back.

Fix: Adjust the seat position and focus on controlled, smaller ranges of motion.

3. Using too much weight

Mistake: You use excessive weight, which can lead to to poor form and increased injury risk.

Fix: Start light and focus on proper form before increasing resistance.

4. Having improper foot placement

Mistake: You place your feet too high or too low, misaligning your knee and hip joints.

Fix: Position your feet shoulder-width apart, centered on the platform for balanced engagement.

Tips to get the most out of the leg press machine

Build leg strength and get the most out of using a leg press machine by following these tips from Cardiello:

• Adjust the seat properly: Ensure your knees form a 90-degree angle at the bottom of the movement.
• Focus on full range of motion: Lower the platform until your thighs are close to your chest, but avoid lifting your hips.
• Experiment with foot placement: High placement targets your glutes and hamstrings, while low placement emphasizes your quads.
• Control the tempo: Use slow, deliberate movements to maximize muscle engagement.
• Engage core muscles: Keep your abs tight to support your lower back and maintain good posture.