Squat

Leg press

Leg work with no spinal loading. A good entry point to strength training and a sensible squat substitute when the back is a problem.

Equipment
Machine
Level
Beginner
Primary muscles
Quadriceps, Gluteus maximus
Secondary muscles
Adductors, Hamstrings
Working range
8–15 reps · RIR 2

Step by step

Movement diagram: Leg press
A movement diagram, not a photograph. It shows the sequence of joint angles and the path of the load — body proportions are schematic. If you have reduced motion enabled, you will see both positions side by side.
  1. 1Sit so your back and pelvis stay in contact with the pad along their whole length.
  2. 2Place your feet hip-width on the platform, roughly in the middle of it.
  3. 3Release the safeties and lower the weight by bending your knees.
  4. 4Go down until your pelvis starts to lift off the pad — not a centimetre further.
  5. 5Press the weight back without locking the knees out at the top.

What makes the biggest difference

Common mistakes

Pelvis lifting off the pad

That is loaded spinal flexion — the most dangerous mistake on this machine. Shorten the range.

Locking the knees at the end

Load transfers from muscle to joint. Stop just short of full extension.

Pushing the knees with your hands

A sign the weight is too heavy. Hold the handles and reduce the load.

What to do instead

No machine available

Goblet squat

Needs only a dumbbell, and holding the load at the chest naturally keeps the torso upright.

Contraindications

  • Recent knee or hip surgery — return according to your physiotherapist’s plan.

This is not medical advice. If any of these apply to you, or the exercise causes pain, talk to a doctor or physiotherapist before returning to training.

Similar exercises

Back squat

Log your sets and watch the progression

You enter weight, reps and RIR — the app computes your estimated 1RM, plots the strength curve and suggests the next session’s load along with the reasoning.

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