Squat · Gym
Leg Press
The Leg Press is a squat for the quads and glutes, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Lower back stays pressed into the pad
- Lower until your knees reach about 90°
- Don't lock your knees at the top
Coach’s tip
Feet high and wide = more glutes; low = more quads.
Sets and reps
How the 24 BindTrue programs that use it dose the Leg Press:
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60 s to 2.5 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Lean & Shredded Lower B: 3 × 15 · 5 days a week
- Swimsuit Model Glutes B: 3 × 10–12 · 4 days a week
- Cover Model Legs & abs: 3 × 10–12 · 5 days a week
- Glute Builder Glutes A: 3 × 10–12 · 4 days a week
- Chest Up, Shoulders Back Chest + Row: 3 × 10–12 · 3 days a week
- Flat Tummy, Snatched Waist Glutes + Core: 3 × 10–15 · 4 days a week
- Sleeveless Season Full A: 3 × 10–12 · 3 days a week
- Lean & Toned Legs Press + Lunges: 3 × 12–15 · 3 days a week
- 6-Week Fresh Start Full Body A: 3 × 10–12 · 3 days a week
- Chest Like Armor Lower B: 3 × 8–12 · 4 days a week
- Sleeve Stretcher Lower B + Arms: 3 × 10–15 · 4 days a week
- V-Taper Builder Legs + Delts: 3 × 10–12 · 4 days a week
- Six-Pack Reveal Lower B: 4 × 8–12 · 4 days a week
- Tree Trunk Legs Legs B: 4 × 10–15 · 4 days a week
- Five-Day Mass Builder Lower: 3 × 10–12 · 5 days a week
- Heavy-Duty Kickstart Full Body A: 3 × 10–12 · 3 days a week
- Golden-Era Split Legs: 3 × 10–12 · 6 days a week
- Push Pull Legs Legs A: 3 × 10–12 · 6 days a week
- Push Pull Legs · 3 Days Legs: 3 × 10–12 · 3 days a week
- Full Body 3×/Week Full body C: 3 × 10–12 · 3 days a week
- Upper/Lower 4-Day Lower B: 3 × 10–12 · 4 days a week
- Beginner Strength 12 Weeks Day C: 3 × 8–12 · 3 days a week
- Fat Loss + Muscle Lower A: 3 × 10–12 · 4 days a week
- Glutes & Tone Glutes B: 3 × 12–15 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.