SahiKasratसही कसरत
हिंदी

Leg Press Machine

  • ⚙️ Gym machine
  • At the gym
  • Beginner

Pushing a platform away with your legs while seated or reclined. Your back is supported, so it's a good first leg machine in the gym.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit with your back and hips flat against the pad. Choose a light weight.
  2. Place your feet on the platform, shoulder-width apart.
  3. Push the platform up and release the safety catches.
  4. Bend your knees slowly until they are at about 90° — don't let your hips lift off the seat.
  5. Press through your heels until your legs are almost straight (don't lock your knees).

Breathing: Breathe in as you lower, breathe out as you push.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Snapping your knees fully locked at the top.
  • Going so deep that your lower back lifts off the seat.
  • Letting your knees cave inwards.

⚠️ Safety

  • Never snap your knees locked.
  • Put the safety catches back on when you finish. Ask the gym staff or a trainer to help you the first time.

Muscles worked

Main: Quads

Also works: Glutes, Hamstrings

Next step (a bit harder)Barbell Back Squat

More ways to train Quads

Chair Squat (Sit to Stand) Sitting down on a chair and standing up without using your hands. As simple as daily life — the best starting point if you are completely new or older.
  • 🧴 Household items
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 Bodyweight Squat The most important no-equipment leg exercise. Move on to this once chair squats feel easy.
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 Wall Sit Leaning your back on a wall and holding as if sitting on an invisible chair. No movement, just holding — you will feel your thighs burn.
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 Step-up (Stair or Step) Stepping up onto the first stair or a sturdy low step with one leg. It strengthens each leg on its own.
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 Goblet Squat (Dumbbell) A squat holding one dumbbell in front of your chest. The weight in front helps you stay upright, so it's the easiest way to learn squatting with weight.
  • 🏋️ Dumbbells
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