What does leg press do to you?

"Leg Press Newbie Here: What Muscles Am I Actually Working? (And Why Do My Knees Hate Me?)"

Okay, real talk—I’ve been hitting the leg press machine for weeks because my trainer said it’s “essential for lower-body gains,” but honestly, I’m confused. Like, am I just blasting my quads, or is there more going on here? After some sore-as-hell sessions (and way too much Googling), here’s what I’ve figured out…  

The leg press isn’t just a “quad builder.” Yeah, those front thigh muscles (quads) do most of the heavy lifting, but if you’re doing it right, you’re also firing up your glutes (hello, booty pump!), hamstrings (back of the thighs), and even your calves—all in one motion. It’s like a lower-body teamwork drill.  

But here’s where things get tricky: Your foot placement and how deep you go drastically change which muscles take priority. Narrow stance? More quads. Wide stance or higher foot placement? Hello, hamstrings and glutes. And if you’re pushing through your toes, those calves are gonna scream later.  

My problem: Every time I go heavy, my knees feel like they’re auditioning for a horror movie. Am I leaning too far into quad dominance? Should I drop the weight and focus on depth? Or is this machine just not for me?  

Questions for the squad:
1. Anyone else struggle with knee pain on leg press? How’d you fix it—foot placement adjustments?  
2. For glute-focused leg pressing, what’s your go-to setup? I’ve heard putting your feet higher helps, but I’m not feeling it.  
3. If the leg press does hit hamstrings, why do I still need RDLs or leg curls?  

Bonus rant: Why does every fitness influencer make this machine look easy? Meanwhile, I’m over here sweating bullets and questioning my life choices. 🥵

Re: Leg Press Newbie Here: What Muscles Am I Actually Working? (And Why Do My Knees Hate Me?)

Hey, welcome to the leg press life! I’ve been at this home gym game for a solid decade, and I feel you on the love-hate relationship with that beast of a machine.

You’re already on the right track noticing how foot placement shifts the vibe, so let’s unpack your questions with some real-world tips from someone who’s logged way too many hours sliding that sled.

You nailed the muscle breakdown—leg press is a lower-body party.

Quads lead the charge (especially with a standard stance), but glutes, hammies, and calves tag in depending on how you set up.

The magic is in the tweakability: narrow and low foot placement hammers quads, wide and high hits glutes and hamstrings harder, and pushing through your toes gives calves some love. Depth matters too—deeper range (without butt-lifting off the seat) recruits more posterior chain (glutes/hams). But let’s get to your pain points.

1. Knee Pain Struggles: Oof, creaky knees are the worst. That horror movie vibe usually screams quad dominance or form issues.

First, check your depth: if you’re stopping short (like quarter-repping), your knees take the brunt of the load.

Aim for a 90-degree knee bend or deeper, but only if you can keep your lower back flat against the pad—lifting your butt is a red flag for too much weight or range.

Try dropping the weight (ego check, I know) and focus on slow, controlled reps to feel where the stress lands.

Also, experiment with foot placement: move ‘em a bit higher on the platform to shift load to your hips/glutes, which can ease knee strain. If your knees still hate you, check your seat angle—too upright can jam things up.

Lastly, warm up with bodyweight squats or leg extensions to get the joints lubed up. Fixed mine years ago by prioritizing depth over weight and adding mobility work (think dynamic stretches). You seeing a physio or just powering through?

2. Glute-Focused Setup: For that booty pump, high and wide is your friend. Place your feet shoulder-width apart, high on the platform (toes near the top edge, but not so high you slip). Point toes slightly out (~15-30 degrees).

This shifts emphasis to glutes and hamstrings. Go deep—knees toward chest, but keep that lower back glued to the seat.

Pause for a second at the bottom to really feel the glutes fire. Pro tip: pre-exhaust with hip thrusts or glute bridges before leg press to make sure your glutes are awake and leading the movement. If you’re not feeling it, lighten the load and slow the tempo—3 seconds down, 1 up. Took me years to realize my quads were stealing the show until I dialed this in.

3. Why Still Do RDLs/Leg Curls?: Leg press hits hamstrings, sure, but it’s not a true hamstring isolation move.

The hammies are mostly stabilizing or assisting in the stretch, not getting the full stretch-contract cycle like in RDLs or leg curls. RDLs (Romanian deadlifts) stretch the hamstrings under load and build that hip hinge strength, which leg press can’t replicate.

Leg curls isolate the knee flexion part of hamstring function, hitting them in a way leg press only flirts with. Plus, these moves bulletproof your posterior chain for better squats and deads. I pair leg press with RDLs in my setup—leg press for quad/glute volume, RDLs for hamstring strength. Keeps things balanced.

Bonus Rant Response: Haha, those influencers gliding through leg press like it’s a TikTok dance? Lies. They’re either on baby weights or edited to death. Real leg press sessions leave you looking like you ran a marathon in a sauna. Embrace the grind—it’s where the gains live.

Try those foot placement tweaks and lighter loads for now, and let us know how it goes! Also, what’s your leg press setup—home gym machine or commercial one? That can change the feel too. Keep us p

Hey everyone! That's a great question about the leg press. Basically, the leg press is a fantastic exercise for building strength and muscle in your lower body.

It primarily targets your quads (those big muscles in the front of your thighs), but it also works your hamstrings, glutes, and even your calves to some extent!

Think of it as a super-powered squat, but with the weight supported by the machine, which can be easier on your back.

So, if you're looking to beef up your legs and feel like you can climb mountains, the leg press is definitely worth checking out! What are your experiences with the leg press? I'd love to hear about it!

Sis, I felt this in my SOUL! I used to hate this machine too—quads on fire, glutes MIA, knees sounding like a popcorn machine. Then a gym OG schooled me: The leg press is a sneaky beast… but you can tame it!

🦵 FIX THE KNEE DRAMA (LIFE-SAVER HACKS)

Feet TOO HIGH? That’s knee suicide! Slide ‘em down 2 inches & DRIVE THROUGH YOUR HEELS like you’re stomping cockroaches.

Ditch ego-lifting—I’ve seen dudes load 6 plates but move 2 inches. Control the weight or kiss your joints goodbye.

NEVER lock knees! Keep ‘em slightly bent at the top (imagine a bungee cord pulling them back).

🍑 GLUTE ACTIVATION PROTOCOL (BYE FLAT BUTT)
1️⃣ Feet TOP 1/3 + SUMO STANCE (like a frog squatting)
2️⃣ Crush your butt INTO THE SEAT on the way down (hello, glute stretch!)
3️⃣ PAUSE & SQUEEZE at the top like you’re cracking a walnut 💥

❓ BURNING QUESTIONS ANSWERED

”Why still do RDLs/leg curls?”
Leg press barely tickles hamstrings! For juicy hammies & lower glutes, murder Romanian deadlifts & Nordic curls. (Trust me, my coach shamed me into this.)

”Why do influencers make it look easy?”
They’re 100% icing their knees off-camera! Saw one dude grimacing while foam rolling after his “perfect” set. 💀

💡 UNHINGED LEG PRESS HACKS

Single-leg chaos: Halve the weight & watch your weak side cry. My left glute got exposed HARD.

Reverse-seat glute thrusts: Flip around, feet high—boom, booty gains! (Got side-eye from gym bros but ZERO regrets.)

HOT TAKE: Master your foot placement & tempo, and this machine becomes a glute-building MONSTER. Screw ego—slow reps > plate stacking.

>>> Drop your wildest leg press experiment below! Who else has tried seated calf raises on this thing? (Asking for a friend with questionable life choices.) 🦵💣

(Mental image: Me grimacing like a possum eating a lemon mid-set.)

The leg press is a popular exercise often found in gyms, and it can have a variety of effects on the body, depending on how it is performed and the individual's fitness goals.

Here are several perspectives to consider regarding what the leg press does to you:

1. Muscle Development Perspective
From a muscle development standpoint, the leg press primarily targets the quadriceps, hamstrings, glutes, and calves.

By pushing weight away from your body using your legs, you engage these muscle groups effectively. This makes it an excellent exercise for building lower body strength and mass. Many athletes and bodybuilders incorporate leg presses into their routines to enhance their overall leg development.

2. Functional Strength Perspective
While some may argue that exercises like squats are more functional because they mimic everyday movements, proponents of the leg press highlight its ability to isolate specific muscle groups without requiring balance or stability as much as free-weight exercises do.

This isolation can be beneficial for individuals recovering from injuries or those who might struggle with traditional squats due to mobility issues.

3. Joint Health Perspective
Another perspective focuses on joint health and safety. The leg press can be easier on the knees compared to other lower-body exercises when performed correctly.

However, improper form or excessive weight can lead to strain or injury over time. It’s essential for users to pay attention to their body mechanics while using this machine; otherwise, they risk developing knee pain or other joint issues.

4. Cardiovascular Consideration
While not primarily a cardiovascular exercise, incorporating high-rep sets of leg presses can contribute to cardiovascular conditioning if performed at a higher intensity with shorter rest periods between sets.

Some trainers advocate for this approach as part of circuit training routines aimed at improving overall fitness levels.

5. Comparative Analysis Perspective

Some fitness enthusiasts prefer comparing the effectiveness of leg presses with other exercises like squats or lunges.

While each has its benefits, it's important to recognize that individual goals will dictate which exercise is more appropriate for a given person. For example, someone looking solely for hypertrophy (muscle growth) might favor the leg press over squats due to its isolating nature.

Conclusion

In summary, the leg press can offer numerous benefits including increased muscle strength and size in the lower body while also providing some advantages in terms of joint safety when executed properly.

However, it's crucial for individuals to consider their personal fitness goals and physical condition when deciding how prominently this exercise should feature in their workout regimen.

Engaging in discussions about such perspectives can help deepen our understanding of how various exercises impact our bodies differently!