What muscles does a leg press work?

The leg press mainly works the quads, glutes.

How many sets and reps of the leg press should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Leg press: how to do it with proper form

Works the quads, glutes. Equipment: 45° leg-press machine. Level: beginner.

Also called: 45-degree leg press, leg press machine.

Leg press, start position — Fig. 1 — Start

Step by step

01Feet mid-platform, shoulder-width.
02Lower to ~90° at the knee.
03Press up without locking out.

Common mistake

Lower back rounding off the pad.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateRomanian deadlift →

Leg press FAQ

What muscles does a leg press work?: The leg press mainly works the quads, glutes.
How many sets and reps of the leg press should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common leg press mistake?: Lower back rounding off the pad.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.