AI illustration

01 Leg Press · Panel 1 Set-up: sitting in the 45-degree leg press with the back and hips against the pad, feet shoulder-width apart on the upper middle of the platform, legs pressed up until the knees are close to straight, hands on the handles (covers steps 1–2) (AI-generated illustration, not a real photo)

AI illustration

02 Leg Press · Panel 2 Lower: the knees bending to lower the platform under control with the knees tracking over the toes, until the thighs are at about 90 degrees to the platform and the hips stay on the pad (covers step 3) (AI-generated illustration, not a real photo)

AI illustration

03 Leg Press · Panel 3 Press: pressing back up through the heels and the whole foot, the knees slightly bent and not locked at the top (covers step 4) (AI-generated illustration, not a real photo)

AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

01
Sit in the 45-degree leg press with the back and hips fully against the pad; place the feet in the middle-to-upper part of the platform, shoulder-width apart, toes slightly out.
02
Hold the side handles, press the platform up until the knees are nearly straight (not locked), then release the safety catches.
03
Inhale and bend the knees under control to lower the platform, knees tracking over the toes, until the thighs form about 90 degrees with the platform, or just before the hips start to lift off the pad.
04
Exhale and press back up through the heels and the whole foot; keep a slight bend in the knees at the top, never lock them.
05
At the end of the set press the platform to the top, re-engage the safety catches, then get out of the machine.

Common mistakes

Going too deep so the hips lift off the pad and the lower back rounds.
Locking the knees out hard at the top under full load.
Knees caving inward, or feet placed too low with the heels lifting off the platform.
Pushing on the knees with the hands.
Leaving the machine without setting the safety catches.

Before logging, know the load basis

This exercise is logged as:

Machine stack

Record the stack number shown on that machine; comparable on the same machine only · Load + reps

Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

Instead of this exercise, doDumbbell Goblet Squat
Equipment needed: Dumbbell
When it applies: Use when the leg press is taken; hold one dumbbell with both hands and log that one dumbbell's weight. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
This exercise can replaceBarbell Back Squat
Equipment needed: Machine
When it applies: Use when the rack is taken or to reduce spinal loading; machine stack numbers are compared only on the same machine. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.