Leg Press
The leg press allows heavy quad loading without the spinal compression of squats. It is excellent for building leg mass and strength when your back is fatigued or injured.
How to Perform
Sit in the leg press with your back flat against the pad.
Place feet shoulder-width apart in the middle of the platform.
Lower the platform until your knees reach 90 degrees or slightly below.
Press through your heels and midfoot to return to the start — do not lock your knees completely.
Keep your lower back pressed against the seat throughout.
Common Mistakes to Avoid
Placing feet too high, which shifts the load to the glutes and hamstrings.
Locking the knees fully at the top, risking hyperextension.
Lowering too deep and letting the lower back round off the seat (butt wink).
Using too heavy a weight with a tiny range of motion.
Muscle Activation
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