Every fitness enthusiast who wants to build strong legs is familiar with the various exercises they can do. The leg press machine is your partner for a lower-body workout routine. But which workout works best? 

The leg press machine workout is focused on providing strength training to the leg. Each movement during the workout gives balanced growth and functional strength. 

Leg press machine offers different workouts. Stay with us to learn about them so that you can include them in your fitness routine.

Benefits of the Leg press machine 

Many gym goers find leg press machines as their partners. That is because of its list of benefits: 

• Provides joint support, reducing stress on the spine and knees.

• Adjustable resistance for various fitness levels.

• Enhances overall lower body strength for improved performance.

• Offers controlled range of motion for safety.

• Supports variations for targeted muscle work.

• Can improve functional movements like walking and climbing stairs.

Best Leg Press Workout 

It is time for you to elevate your leg day with the leg press machine exercise. We are talking about seven effective workouts that will target all major groups of the leg. Let's get to know them. 

Standard leg press 

One traditional leg exercise is the standard leg press. It is a fundamental exercise for strengthening the lower body. It involves keeping the feet shoulder-width apart and on the platform. 

How to do it:

• Take a seat on the machine with your back flat against the backrest 

• Grip the handles firmly 

• Push the platform by extending your knees, keeping back against and avoiding locking out your knees. 

• Lower the platform back down to the starting position in a controlled manner.

Sets and Reps:

• Beginners: 2-3 sets of 10-12 reps

• Intermediate: 3-4 sets of 8-10 reps 

• Advanced: Aim for 5 sets of 6-8 repetitions, increasing weight as needed for progressive overload.

Muscles Worked:

• Primary: Quadriceps (front thigh muscles), Hamstrings (back thigh muscles), glutes

• Secondary: Calves, Lower back muscles (for stabilization).

Single leg press

A single-leg press requires focusing on one leg at a time. It is beneficial to engage in isolateral training, with each leg operating independently. 

How to do it:

• Take a seat on the leg press machine with one foot on the platform 

• Take time to adjust the seat and backrest for stability. 

• Grip the handles for stability and brace your core.

• Push the platform away by extending your working leg until it is nearly fully extended but not locked.

• Lower the platform back down slowly and keep it under control.

Sets and Rep:

• Beginners: 1-2 sets of 10-11 reps per leg 

• Intermediate: 3-4 sets of 10-12 reps per leg 

• Advanced: 4 sets of 6-8 reps per leg 

Muscles Worked:

• Quadriceps (front thigh muscles)

• Glutes (buttocks)

• Hamstrings (back thigh muscles)

• Stabilizing muscles of the core and hips

Narrow Stance Leg Press

One variation of leg press exercises is the narrow stance leg press. It trains the quads and, to a lesser degree, glutes, calves, and hamstrings. This exercise is recommended for intermediate levels of physical fitness and exercise experience. 

How to do it:

• Sit on the leg press machine with your back flat and place your feet closer 

• Place your feet closer together on the platform, about shoulder-width apart

• Grasp the handles and push the platform away by extending your knees

• Slowly lower the platform back to the starting position and maintain control throughout the movement.

Sets and Reps:

• Beginner: 2-3 sets of 10-11 reps

• Intermediate: 3-4 sets of 9-11 reps 

• Advanced: 4-5 sets of 6-8 repetitions

Muscles Worked:

• Quadriceps (especially the outer portion)

• Glutes

• Adductors (inner thigh muscles)

• Calves (to a lesser extent)

Wide Stance Leg Press

For those who want to build strong thighs, then the wide stance leg press is perfect. This compound exercise puts greater tension on the inner thighs. 

How to do it? 

• Sit on the leg press machine with your back against the backrest, feet wider than shoulder-width apart.

• Grip handles for stability, and brace your core.

• Push the platform away by extending your knees, keeping your back flat.

• The lower platform is under control, avoiding locking knees.

Sets and Reps:

• Beginner: 1-2 sets of 9-10 reps

• Intermediate: 3-4 sets of 7-8 reps 

• Advanced: 5 sets of 6-8 reps

Muscles Worked:

• Quadriceps (especially outer quads)

• Glutes

• Adductors (inner thigh muscles)

• Hamstrings (to a lesser extent)

Calf raises with leg press 

Calf raises on the leg press machine are a great way to strengthen those calf muscles. The squeezing of the calf muscles on the seated leg press machine makes it effective for a strong lower-body workout. 

How to do it:

• Sit on the leg press machine and place your feet hip-width apart 

• Release the safety handles and push the platform up by extending your ankles, lifting your heels, and holding the contraction 

• Lower the platform back down until your heels are slightly below the level of the platform.

Sets and Reps:

• Beginner: 2-3 sets of 9-10 reps 

• Intermediate: 2-3 sets of 10-11 reps 

• Advanced: 5 sets of 11 reps 

Muscles Worked:

• Calf muscle 

• Soleus calf muscle 

• Tibialis anterior (front of the lower leg)

Final Take on Leg Press Machine Workouts

The leg press exercise is a fundamental component of any lower body regime. It improves muscle development, strength enhancement and functional performance. With consistency and progressive overload, you can increase the leg press exercise. Dedication and perseverance can significantly improve your lower body over time.  Remember always to keep proper form and technique to reduce the risk of injury and get a better result. 

Read More:

Is Leg Press a Good Exercise?

Best Fitness Equipment for Legs