Squats are one of the most efficient lower body exercises of all time. They activate muscles that you use every day – every time you stand up, sit down, or climb stairs. And because they work the largest muscles in your legs, they’re great for building overall muscle mass.

But many people struggle with the right squat form, especially when they’re new to the gym. That’s where the leg press machine comes in. The leg press is a great machine for developing the glutes, hamstrings, quads, and even calf muscles without needing to do squats. Plus, since the leg press isolates the lower body, it's also a great option for people with back or shoulder injuries who want to strengthen their legs. And because of the machine's controlled movement pattern, it's generally safe for beginners who are new to, or intimidated by, free-weight exercises.

There are two types of leg press machines: the incline press and the horizontal cable press. To use either type of leg press machine, select a weight you can safely lift for your desired number of reps. (You can always start light and increase the weight if it’s too easy.) Sit with your back and head flat against the seat and your feet positioned shoulders-width apart in the middle of the platform. Keep your feet neutral (your toes should be directly above your heels). Keeping your core tight, glutes rooted in the seat, and your back straight against the seat, press through your feet (evenly through your toes and heels), to push the leg press platform away from you and straighten through your knees. When your legs are fully extended but not locked out, pause. Then, slowly and with control, bend at the knees to return the platform to its starting position. Don't rush through the motion, and keep your feet firmly planted on the platform throughout.

Even if you don’t struggle with squats, the leg press lets you press more weight with more control. In addition:

It isolates the quads, hamstrings, and calves
It doesn’t require balance
Since the leg press focuses primarily on the quads, the strength and muscles built can carry over to squat performance
It’s beneficial in helping with the stubborn sticking point in a dead lift
It strengthens the quadriceps, which can reduce your risk of falling and of fall-related injuries as you age

There are those who argue that the leg press machine is less effective at building overall strength than free weight exercises; the truth is, no matter what you’ll still get stronger while you’re using it. It’s all about you, and where you are on your fitness journey.

There are a few common mistakes people make when using the leg press, including locking their knees at the top of their rep or arching their back. Our certified personal trainers here at Success Studio can help you navigate how to safely use the leg press, plus give you tips on how to get the most out of the machine, which includes secrets like foot placement. If you want to give it a press, click the button below for a complimentary assessment with one of our certified Success Studio personal trainers.

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All About the Leg Press Machine