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Quads ยท Squat

Leg Press

A compound squat exercise for the quads and glutes, done with a plate-loaded machine. It also works the adductors and hamstrings.

Plate-loaded machine Compound Reps and weight Also called: 45 degree leg press, sled leg press
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors and Hamstrings

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. Feet about hip width on the platform, lower back and hips against the pad.
  3. Lower until the knees are well bent, knees tracking over the toes, hips staying on the pad.
  4. Push through the whole foot without slamming the knees straight at the top.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Hips rolling off the pad. Lower only as far as the hips and lower back stay on the pad.
  • Knees caving in. Knees track in line with the toes.
  • Slamming the knees straight. Stop just short of a hard lockout at the top.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.