Fysiqal

Squat · Beginner

Leg Press

Compound squat exercise using machine.
Leg Press demonstration (no audio).
Movement pattern
Squat
Difficulty
Beginner
Equipment
Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Leg Press

Cues reviewed by Kwabena Osei on

Setup

Sit back fully, feet shoulder-width on the platform, lower back pressed into the seat pad.

  1. Unlock the safety and lower the platform until your knees reach roughly a 90 degree angle -- stop before your lower back starts to round off the pad.

  2. Press through your whole foot, not just your toes.

  3. Extend your knees fully at the top without violently locking them out.

Common mistakes

  • Letting the lower back round and lift off the pad at the bottom to chase extra depth -- the real fix is less range, not more back rounding.

  • Fully locking and relaxing the knees at the top between reps, which shifts load onto the joint instead of the muscle.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, low emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, low emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis); Adductor magnus (synergist, moderate emphasis); Adductor brevis (synergist, moderate emphasis); Adductor longus (synergist, low emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.