CompoundMachine
Machine Leg Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit in the leg press machine with your back and head against the pad
- Place your feet shoulder-width apart in the middle of the platform
- Release the safety handles and extend your legs without locking knees
- Lower the platform by bending your knees toward your chest
- Keep your lower back pressed against the pad throughout
- Lower until your knees are at about 90 degrees or slightly below
- Press through your heels to extend your legs back to starting position
- Do not lock out knees completely at the top
💡Coaching Cues
- ✓
Lower back stays against pad
- ✓
Press through heels not toes
- ✓
Knees track over toes
- ✓
Lower to 90 degrees or below
- ✓
Control the descent
- ✓
Do not lock knees at top
⚠️Common Mistakes
- ✗
Lower back coming off pad
- ✗
Knees caving inward
