How To Use A Leg Press Machine: Technique, Tips & Workouts

How to use the leg press | Using the leg press at PureGym | Leg press foot positions explained | Taking it to the next level | What muscles does the leg press work | Common leg press mistakes to avoid | What are the benefits of using a leg press | Free leg press workout plan | In conclusion | FAQs

Page last updated: 27/10/26

The leg press is a great piece of kit for beginners and advanced lifters alike. Whether you want to build strength or size, you can benefit from adding the leg press into your workout routine.

At a glance 

• Sit with feet hip‑width apart, knees at 90 degrees, and keep your back and hips firmly against the pad.
• PureGym leg press machines come in two different types, both from Matrix.
• Beginner‑friendly pin‑loaded machines start at 4.5kg. 
• Plate‑loaded PureGym leg press machines have a starting weight of 75.7kg, although the 45-degree angle makes this feel lighter when in motion.
• Choose a weight that allows you to do 10–12 controlled reps
• How you place your feet on a leg press machine changes the muscles you’ll work. 

How to use the leg press

Sit with your feet hip-width apart on the foot plate with a 90 degree angle at the knees. Push out and straighten your legs, leaving a slight bend at the knees. Slowly return to the start position being careful not to allow the weights in the stack to touch to maintain the resistance on your muscles.

Using the leg press  

PureGym typically offers two types of leg press: a pin-loaded seated leg press (as demonstrated by Trevor in the video above) and a plate-loaded 45-degree angled leg press, both from Matrix.

Using the pin-loaded leg press machine 

This option is perfect for beginners (or those recovering from injury) because it allows for a much lower starting weight. Unlike the plate-loaded incline leg press, the starting weight for the pin-loaded seated leg press is simply the lowest plate on the stack. In PureGym, this is usually 4.5kg on the Matrix Ultra or Matrix Versa machines you’ll find at most of our locations.

1. How to adjust the seat on the pin-loaded leg press machine at PureGym: Before you start, use the lever (typically found under the seat or by your side) to move the chair forward or back. You’ll know you’re in the right position when your feet are flat on the platform and your knees are bent at a 90-degree angle. Ensure your back and hips are pressed firmly against the pads. If your lower back arches or your hips lift during the move, the seat may need further adjustment to support your range of motion.
2. How to select your PureGym leg press machine starting weight: To set your load, simply insert the pin into the weight stack. Each plate increases the weight by about 7kg. If you're unsure where to start, choose a weight that feels light enough to complete 10–12 reps with perfect control.
3. How to micro-load to increase weight incrementally: If 18kg feels too light, but 25kg feels too heavy, there is a nifty solution. Look for a small sliding knob or secondary pin at the top of the stack. These are incremental weights (usually 2.3kg) that allow you to micro-load between the main plates.
4. How to complete your workout safely: Always ensure the pin is fully inserted into the stack before you begin. Once you’ve finished your set, lower the weight slowly until the plates almost touch, then let them settle quietly to maintain control throughout the entire range of motion.

Using the plate-loaded leg press machine

If you’re using the larger Matrix plate-loaded model, the setup is different. Instead of a pin, you manually add weight plates to the sides. How much does the inclined leg press weigh on its own? Well, at PureGym the empty sled is already pretty heavy, providing a starting resistance of approximately 75.7kg. Because the 45-degree angle reduces the effective load compared to a vertical lift, it may feel slightly lighter in motion, but you should always factor in the starting weight before adding extra plates.

Use the seat lever to find your range of motion and set the safety stops on the rails for protection. To unrack, press the platform slightly and move the safety handles inward to release the sled.

Leg press foot positions explained

How you place your feet on the platform significantly changes which muscles do the heavy lifting. By adjusting your stance, you can shift the focus from your quads to your glutes or hamstrings.

High foot placement: Placing your feet higher on the platform increases the work for your glutes and hamstrings. This position is often more comfortable if you have limited ankle mobility or want to reduce the pressure on your knees.

Low foot placement: Shifting your feet toward the bottom of the plate puts a greater emphasis on the quads. Note that this requires more knee flexion, so ensure your heels stay flat and don't lift off the platform.

Wide stance: A wider-than-shoulder-width stance (with toes slightly pointed out) targets the inner quads and adductors (inner thighs).

Narrow stance: Keeping your feet closer together shifts the tension toward the outer quads.

Single-leg press: Performing the movement one leg at a time is excellent for addressing muscle imbalances. It ensures your stronger leg isn’t overcompensating for the weaker one, leading to more symmetrical strength and development.

Taking it to the next level

Once you’re feeling confident on either type of PureGym leg press machine, you can increase the challenge in ways that don’t require adding more plates or stack weight. One simple option is to use slower eccentrics, taking three or four seconds to lower the sled so your muscles stay under tension for longer. 

Another is to add pause reps, where you briefly stop at the bottom of the movement before pressing the weight back up. Both techniques improve control and strength while keeping your form solid. Steady, gradual progression is the goal, so increase the difficulty slowly and only when each rep feels smooth and consistent.

Alternative exercises which can get you similar results include squats and lunges.

What muscles does the leg press work?

The leg press is more than a leg-day staple. It’s actually a highly effective compound movement that allows you to load specific muscle groups with more weight than you’ll manage in a free-weight squat. Understanding how these muscles work together can help you visualise the mind-muscle connection, to ensure your reps are effective and controlled:

• Quadriceps: These are the four large muscles on the front of your thigh. A systematic review confirms that they are the primary movers during the leg press exercise, responsible for extending your knee to push the weight away.
• Glutes: Your gluteus maximus (the largest muscle in your buttocks) works to extend your hips as you press. Peer-reviewed biomechanical research shows that you can significantly increase the demand and mechanical load on your glutes by opting for a high foot placement on the platform
• Hamstrings: Located on the back of your thigh, the hamstrings play a supporting role in the leg press. They help stabilise the knee joint and assist the glutes during the pushing phase.
• Calves: Your calf muscles act as minor stabilisers. While they aren't the main focus, they help control the movement and provide stability through your ankles as you drive through your heels.

Common leg press mistakes to avoid 

To get the most out of your workout and protect your joints, keep an eye out for these common errors:

• Lifting your heels: This is the most frequent mistake for beginners. If your heels lift off the platform, the tension shifts from your muscles to your knee joints. Always keep your feet flat and drive the weight through your heels. If you find your heels lifting during a low foot placement, move your feet slightly higher.
• Locking your knees: At the top of the movement, never "snap" your knees into a fully locked position. This transfers the heavy load from your muscles to the bone and joint. Keep a soft bend at the top of every rep.
• Letting your hips lift: If the seat is too close or the weight is too heavy, your lower back and glutes might lift off the pad. This puts pressure on your spine, so ensure your back and hips are glued to the seat throughout the entire rep.
• Not using the handles: Both the seated and 45-degree Matrix leg press machines at PureGym have handles – for good reason! Gripping them firmly helps keep your torso stable and prevents your hips from twisting, which is especially important during single-leg presses.
• Adding too much weight, too soon: If you’re using the 45-degree, plate-loaded machine, don't let ego lifting ruin your form. If you can’t lower the weight slowly and under control, it’s too heavy. Reduce the load and focus on a full range of motion instead.

What are the benefits of using the leg press?

The leg press is a great piece of kit for anyone looking to strengthen their legs. While it primarily focuses on your quadriceps, it also works the hamstrings, glutes and calves. Compared to the squat, the leg press doesn't rely on upper body strength which means you are able to train with upper body injuries or issues. It's also much easier to do unilateral exercises on the leg press, which can help iron out muscle imbalances. 

Free leg press workout plan

No matter what your goal or fitness level may be, there's a leg press training method for you. Here are a few ways you can build workouts around the leg press.

Make sure to include a warm-up and cool-down before each workout:

Warm up

• 5 minutes moderate intensity cardio
• 30 seconds leg swings each side
• 10 bodyweight squats, lunges or jump squats

Cool down

30 seconds each stretch

• Pigeon pose
• Lying hamstring stretch
• Standing quad stretch

Beginner leg press workout

• Leg press – 3 x 8-12 reps
• Hamstring curls – 3 x 12-15 reps
• Glute bridges – 3 x 12-15 reps

Intermediate leg press workout

• Superset
  • Leg press – 4 x 6-8 reps
  • Alternating lunges – 4 x 8-10 reps
• Dumbbell deadlifts – 3 x 10-12 reps

Advanced leg press workout

• Leg press – 5 x 5 reps
• Romanian deadlifts – 3 x 8-12 reps
• Single leg hamstring curl – 3 x 10 reps

In conclusion

The leg press is a versatile, beginner‑friendly and highly effective machine for building lower‑body strength. Whether you’re using PureGym’s pin‑loaded model or the plate‑loaded version with its 75.7kg sled, the setup is simple and the movement easy to learn. And, with adjustable foot positions, micro‑loading options and progression techniques like slow eccentrics and pause reps, it’s a piece of kit that grows with you – and one that can become a staple in your leg day routine.

For a step-by-step guide on how to perform different exercises on different muscle groups, check out our Exercises section. 

FAQs on how to use a leg press machine 

Is the leg press good for beginners? 

Yes, it is. In fact, both types of PureGym leg press machines are great options for beginners. The pin‑loaded seated leg press is especially beginner‑friendly thanks to its low starting weight of 4.5kg, simple setup and easy seat adjustments. The plate‑loaded 45‑degree leg press has a heavier starting sled (around 75.7kg), but the fixed movement path still removes the need to balance the weight, helping you focus on form rather than stability.

Because both machines guide the movement, there’s less technical demand on your core and upper body compared to free‑weight squats. That means you can concentrate on building leg strength safely and confidently. With adjustable resistance on both versions, you can start light, learn the technique and progress gradually as your control improves.

Leg press vs squat - which is better? 

The leg press and the squat aren’t competing exercises; they simply serve different purposes. Squats are one of the best movements for building functional, full‑body strength because they require coordination, balance and core engagement. They’re ideal if your goal is total body strength or improving your everyday movement.

The leg press lets you focus purely on your lower body without being limited by balance or lower‑back fatigue. This makes it especially useful for high‑volume training, safely pushing close to failure, or continuing to train around certain injuries.

For most people, the smartest approach is to use both: squat to build total‑body strength and stability, and use the leg press to target your legs more directly.

How much should I leg press?

As a general rule, aim to incorporate the leg press once or twice a week as part of a balanced lower-body routine, allowing at least 48 hours of recovery between sessions. Beginners should start light, focusing on form before adding weight. 

Can I do the leg press with a knee injury?

If you have a knee injury, the leg press can be a safer alternative to squats because it gives you more control. However, you should always consult a medical professional before starting. To protect the joint, exercise guidelines from the National Strength and Conditioning Association suggest trying a reduced range of motion (not coming down as deep) and avoiding locking your knees at the top. 

Read more about training after an injury.

For help with training, book a session with one of our Personal Trainers who can help you get started. Find your nearest PureGym today.