Legs & glutes · Squat
Leg press
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
Return to My Training →- Equipment
- Leg press machine
- Muscles worked
- Quadriceps, glutes
- Movement
- Squat
How to perform
- Set the seat so hips and back stay supported.
- Place feet securely on the platform.
- Lower only as far as your pelvis remains against the pad.
- Press smoothly, keeping knees soft at the top and following the machine instructions.
Three cues to remember
- Keep hips against the pad.
- Let knees follow toes.
- Finish with soft knees.
Common mistakes
- Pelvis rolling off the pad.
- Forcefully locking knees.
- Lowering beyond control.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Chair squat.
Progress when ready
Add repetitions before increasing the machine load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: squat movement reference ↗