Exercise · squat
Leg press
Leg press is a beginner-friendly squat movement that trains quads, glutes, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–15 reps, tempo 2-0-1.
The most common mistake is loading too heavy and doing quarter reps with lower back lifting off the pad. If a machine or the movement itself doesn't suit you, Goblet squat or Smith machine squat or Hack squat machine or Chair / box squat cover the same pattern. It's usually held back for knee, hypertension issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Feet shoulder-width mid-platform, back and hips flat on the pad | पैर प्लेटफॉर्म के बीच में, कूल्हे सीट से चिपके |
| 2 | Lower until knees are ~90°, do not let the lower back round off the seat | घुटने 90 डिग्री तक, कमर सीट से न उठे |
| 3 | Press through the whole foot; never lock knees hard | पूरे पैर से धक्का, घुटने पूरे लॉक मत करो |
Equipment & who it fits
Needs a machine, rated beginner, held back for knee, hypertension issues. Search "leg press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Leg press work?
- Leg press primarily trains quads, glutes, using a squat pattern with a machine.
- What's the most common mistake with Leg press?
- Loading too heavy and doing quarter reps with lower back lifting off the pad
- What can I do instead of Leg press?
- The closest substitutes in this database are goblet squat, smith machine squat, hack squat machine, box squat chair, which train the same pattern with different equipment.