All workouts

Leg press

Quads, glutes, hamstrings

3 × 15LegsQuest 1

How to do it

  1. 1Sit with back and head against the pad.
  2. 2Feet about shoulder-width apart.
  3. 3Lower until knees are comfortably bent.
  4. 4Push through the whole foot to return.
  5. 5Don't lock the knees at the top.

Avoid

Knees collapsing inward.

Coaching notes

Why do it
Builds quads, glutes, and hamstrings with a supported back — good volume without loading the spine like a squat.
Breathing
Inhale as you lower. Exhale as you press the plate away.
Tempo
2 sec down · brief pause · 1–2 sec up. No bouncing at the bottom.

Be careful

  • Never lock the knees hard at the top — keep a soft bend.
  • If your lower back peels off the pad, shorten the range.
  • Use the safety stops; know where they are before you load heavy.

Common mistakes

  • Knees caving inward
  • Heels lifting off the plate
  • Partial reps that never reach a comfortable bend