How To Do the Leg Press Exercise

The leg press is a simple machine-based exercise that can augment or sometimes replace the barbell squat. The leg press is a valuable tool to help beginners build strength so that they can squat. It may also be a great way to add stress and volume for a lower body day for intermediate and advanced lifters. Others may use the leg press to help prevent detraining when recovering from an injury or dealing with back pain. Regardless of the purpose, there are several important considerations to keep in mind when using the leg press.

How to Use the 45-Degree Leg Press Machine

When we refer to the leg press machine here, we are talking about a 45-degree leg press machine, on which you sit facing the ceiling with your legs braced against a loaded sled. The operation of this machine may differ from that of other leg machines, such as a hack squat or power squat machine.

When using the leg press, it’s best to do so in a way that mimics the full barbell squat in terms of position and foot placement, bracing, and range of motion.

1. Set Up Your Position

• Sit with your back flat against the seat pad.
• Place your feet on the footplate, about shoulder-width apart, with your toes slightly turned out, similar to a standard squat stance.
• Foot position should allow your knees to track over your toes during the rep.

2. Brace and Unrack

• Place your hands on the handles to brace yourself against the seat.
• Maintain good posture and extend your knees to lift the sled.
• Rotate the safety catches out of the way.

3. Perform the Rep

• Take a big breath and hold it.
• Lower the sled under control until you reach full depth. Think “torso between your thighs.”
• Press the sled back up to full knee extension.
• Always keep 1-2 reps in reserve on the leg press machine, especially when working with very challenging loads.

Range of Motion: One of the biggest mistakes people make is to trade depth for weight. Doing short, half-reps will allow you to use far more weight than you can safely control. Full depth is key for building strength and keeping this lift safe.

Leg Press Progression for Beginners

The goal is to gradually build strength until the trainee can squat their body weight.

Here’s a simple progression:

• The first time you use the leg press, warm up with sets of 10 repetitions, starting with the empty sled and adding weights incrementally for 3-5 sets to get to your first working set.
• Your first working sets should be moderately challenging. Aim for a weight that you can do for 15 to 20 reps
• Perform 3 sets of 10 reps at that weight.
• Increase the weight by 10 pounds each session.

Once the lifter can leg press their body weight for 3 sets of 10 reps, they’re usually ready to begin squatting. It’s okay to stick with the leg press if the lifter cannot squat or if doing so helps build their confidence.

Using the Leg Press as Accessory Work

For post-novice lifters, the leg press can serve as an effective accessory lift to add volume and target the quads and glutes without taxing the lower back.

Here’s how to program it:

• Perform 3 to 5 sets of 10 reps after your primary squat or deadlift work.
• Choose a weight that falls around RPE 7–8 or leaves about two reps in reserve (RIR 2).
• Focus on controlled movement through a full range of motion. Don’t short the depth just to move more weight.
• Rest 2 to 3 minutes between sets.

This approach is particularly useful during high-volume training blocks or when you want to prioritize hypertrophy while managing overall fatigue.

Using the Leg Press When You Can’t Squat

When squatting is temporarily off the table due to injury, back pain, or other limitations, the leg press can serve as a primary lower-body lift. It allows you to train the hips and legs hard without loading the spine.

Programming the Leg Press as a main lift:

• The goal is to perform the leg press for 3 to 5 sets of 5 to 10 reps.
• Start conservatively with sets of 10 reps at RPE 7 (or RIR 3).
• Gradually increase the load, working toward sets of 5 reps at RPE 7–8 or RIR 1–2.

This progression enables you to maintain or improve leg strength while incorporating squatting back into your program.

Key Takeaways:

• Use the leg press as an accessory exercise or to build strength in lieu of squats.
• Focus on full range of motion, not maximum load.
• It’s effective for beginners, rehab, and hypertrophy blocks.
• Aim for 3–5 sets of 10 reps or use it as a squat alternative.

The leg press machine is a simple, effective tool when used in the right circumstances. It should not replace your squats and deadlifts, but it is a great accessory or replacement when you need it.