Leg Press (Machine)
Trains the quadriceps. You need a machine. 20 of our free programs use it, across 85 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Leg Press (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
20of our 50 programs use it
3×10–15the shape they run most (18 sessions)
1:30typical rest between sets
1open the session with it
3finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 28-Day Shred | Full Body B | 2×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1 Triumvirate | Squat — 5s week, Squat — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1: Boring But Big | Squat — 5s week, Squat — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body B | 2×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Legs | 4×10–15 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Bro Split | Legs | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Legs | 1×12 @ 40% 1×8 @ 70% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Lower — Deadlift, Lower — Deadlift — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Legs A — Quad Emphasis | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Squat — Accumulation — Tens Wave, Squat — Intensification — Tens Wave +14 | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day C — Leg Focus | 1×8–10+ AMRAP 1×10–12 @ 90% 1×12–14 @ 80% | Linear: +5 kg on success, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Lower A, Lower B | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Legs A, Legs B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Legs A — Squat (5s week), Legs B — Squat Volume +3 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Hypertrophy | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Lower Power | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Legs | 3×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Legs | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Legs Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Leg Press (Machine) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Leg Press (Machine) trains
Technique
How to do the Leg Press (Machine)
- Sit on the leg press machine and position your feet at shoulder-width, in the center of the foot platform, keeping your feet flat and parallel. Adjust the seat so that your knees are bent at about a 90-degree angle.
- Hold the handles on the sides of the seat for stability. Keep your back pressed against the backrest and your core engaged.
- Press through your heels to extend your legs, pushing the platform away from you until your legs are fully extended but not locked at the knees.
- Slowly return to the starting position by bending your knees with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back pressed against the backrest throughout the exercise.
- Ensure both feet remain flat on the platform for better stability and muscle balance.
- Exhale as you press the platform away and inhale as you return to the starting position.
Substitutes
Swap Leg Press (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Leg Press (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.