Hertsens stated that the leg press is a highly popular apparatus and serves as a secure, effective alternative to the back squat for building lower-body strength.
Executing Proper Leg Press Technique Safely
When performing the movement, Hertsens observed Stien’s initial repetitions and noted that bending the knees up to a 90-degree angle is ideal, emphasizing that going deeper is unnecessary. To maintain joint safety, exercisers must avoid overextending or locking out their knees at the top of the movement. Hertsens explained that keeping a slight bend ensures continuous tension on the working muscles throughout the entire set, as reported by Sporza.
Pro Tip: Always maintain muscular tension by stopping just short of locking your knees on every repetition, according to kinesiologist Thijs Hertsens.
Targeting Specific Muscle Groups Through Foot Placement
Foot positioning on the sled dictates which leg muscles bear the primary load during the exercise. Hertsens instructed that feet should be placed approximately hip-width apart. According to the source coverage, positioning the feet higher on the platform engages the hamstrings and glutes—forming the posterior chain—while a lower foot placement shifts the focus heavily to the quadriceps at the front of the legs.
Managing Training Loads and Heavy Weights
Addressing the common gym observation of lifters moving very heavy loads on the apparatus, Hertsens confirmed to Sporza that the equipment provides a relatively safe environment for lifting heavier weights. However, he cautioned against overdoing the resistance. Exercisers should always select a weight that allows them to complete between four and six controlled repetitions per set.
Did You Know? Adjusting your foot height on the sled shifts the workload between your quadriceps and your posterior chain (hamstrings and glutes), according to fitness expert Thijs Hertsens.
Frequently Asked Questions
Is the leg press a safe alternative to the back squat?
Yes. According to top kinesiologist Thijs Hertsens, the apparatus is a very popular, secure alternative to the back squat.
How deep should you bend your knees on the leg press?
Hertsens recommends bending the knees up to 90 degrees, noting that going deeper is unnecessary.
What is the best rep range for heavy leg press sets?
You should select a load that allows you to successfully complete 4 to 6 repetitions, according to reported guidelines.
What is your preferred foot placement when using the leg press machine? Share your training routine in the comments below.
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