Leg Press
Leg Press 1RM Calculator
Estimate your one-rep max
Leg Press Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 140 | 210 | 290 | 395 | 500 |
| 130 kg | 145 | 220 | 300 | 410 | 520 |
| 140 kg | 150 | 225 | 310 | 425 | 535 |
| 150 kg | 155 | 235 | 320 | 440 | 555 |
| 160 kg | 160 | 240 | 330 | 455 | 575 |
| 170 kg | 165 | 250 | 345 | 465 | 590 |
| 180 kg | 170 | 255 | 355 | 480 | 610 |
| 190 kg | 175 | 265 | 365 | 495 | 625 |
| 200 kg | 180 | 270 | 375 | 510 | 645 |
| 210 kg | 185 | 280 | 385 | 525 | 660 |
| 220 kg | 190 | 285 | 395 | 535 | 680 |
How to Perform the Leg Press
Sit in the leg press machine with your back flat against the pad. Place your feet on the platform shoulder-width apart with toes slightly pointed out. Release the safety handles and lower the platform by bending your knees toward your chest, descending until your knees reach approximately 90 degrees. Press the platform away by extending your knees and hips without locking your knees completely at the top. Re-engage the safeties when your set is complete.
Muscle Activation
The leg press primarily targets the quadriceps through knee extension. Foot placement significantly affects muscle emphasis: a higher placement increases glute and hamstring involvement, while a lower placement isolates the quadriceps more. A wider stance targets the adductors and inner quads, while a narrow stance emphasizes the outer quads. The lack of spinal loading makes this an effective option for building leg strength while managing back stress.
Common Mistakes
- Lowering the weight too far and allowing the lower back to round off the pad, which can cause disc injuries.
- Locking the knees at the top of each rep, which transfers load from the muscles to the joints.
- Placing the feet too low on the platform, which increases shear force on the knees.
- Using an excessively heavy weight with a limited range of motion rather than moderate weight with full depth.
Variations
Single-leg press addresses strength imbalances. Narrow-stance leg press emphasizes the outer quads. Wide-stance targets the adductors and glutes. The hack squat machine provides a similar movement pattern with a more upright torso position. Some gyms also have horizontal and vertical leg press machines, each offering different resistance profiles.
Programming Tips
Use the leg press for 3-4 sets of 8-15 reps as a secondary exercise after squats, or as a primary lower body exercise if squatting is contraindicated. The leg press can handle higher volumes and heavier relative loads than squats due to the reduced stability demands and spinal loading.