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How to do the Leg Press

The Leg Press is a compound plate-loaded machine exercise that mainly works your quads and glutes, with help from your adductors. Focus on three things: push through heels; stop short of full knee lock; control the return.

QuadsGlutesAdductorsPlate-loaded machine

Setup

  1. 1Seat rail: 3rd notch
  2. 2Feet shoulder-width, mid platform
  3. 3Back flat against pad

Three cues

  1. 1Push through heels
  2. 2Stop short of full knee lock
  3. 3Control the return

Most common mistake

Knees cave inward

Track over toes

In Hindi · हिन्दी में

  1. 1एड़ियों से धकेलें
  2. 2घुटने पूरे लॉक न करें
  3. 3वापसी नियंत्रण से

आम गलती: घुटने अंदर आएँ तो, पंजों की सीध में रखें

Alternatives to the Leg Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Leg Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.