How to Use The Leg Press (2024)

FAQs

How many reps should I do on the leg press? ›

For the leg press, begin by using a weight that you can control for 2–3 sets of 8–15 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

Leg Press Isn't as Good for Functional Strength

And that's precisely why you can't ditch the squat. Because the leg press provides back support that the free weight squat doesn't, you aren't getting the same core activation when you ditch the barbell for the machine.

Because the leg press machine operates on a set path, it doesn't force you to balance as squats do. Not having to balance makes the leg press machine fairly easy to use, because you just have to focus on lifting the weight, rather than having to focus on lifting and balancing simultaneously.

Use The Leg Press If…

Your main goal is fat loss Yes, it can be an effective fat-loss tool. Load it up with a weight that's just under your usual 10-rep max, and do leg press Tabatas—20 seconds of as many reps as possible, 10 seconds off, repeated 8 times.

Regularly training with the leg press leads to strength and muscle gains in the largest muscles of the body. The leg press also improves mobility and overall physical function.

Which exercise is best suited to you? If you're looking for an allover body workout, then squats have the advantage over leg presses. But if balance is a problem, or you have shoulder or back pain, then leg presses may be a better choice.

If the thighs dip too low, you could hurt the knees. It is vital to allow your kneecaps to go through the path of the feet during your exercise. If you bring the knees too close together it can also injure the knee. Usually, one set of 12 to 15 reps is good for most people.

The ideal leg press weight for adult males varies depending on factors such as fitness level and age. For an intermediate male lifter (50th percentile), a comfortable leg press weight is around 191 kg (425 lb). Beginners should start with a weight that's 50 to 75 percent of their total body weight.

Novice - 1.25 x body weight. Intermediate - 2 x body weight. Advanced - 3.25 x body weight.

Is 400 lb leg press good? ›

The average Horizontal Leg Press weight for a male lifter is 425 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Horizontal Leg Press? Male beginners should aim to lift 156 lb (1RM) which is still impressive compared to the general population.

Keep your legs straight and avoid bending them inward or curving them outward when you push the footplate as well as when your knees are coming closer to you. This would put undue strain on your knees and could lead to an injury.

If you're looking for an allover body workout, then squats have the advantage over leg presses. But if balance is a problem, or you have shoulder or back pain, then leg presses may be a better choice.