← Leg Press
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Leg Press

Vastus Lateralis · secondary: Glutes, Hamstrings
Quadriceps beginner gym machine
Sets × Reps
3 × 10-15
Rest
75s
Est. Calories
~6.5/min
Muscle Group
Quadriceps
Starting Position

Feet shoulder-width apart, chest tall, core braced, weight in mid-foot.

Step-by-Step Instructions

1. Feet shoulder-width on the platform, back flat against the pad.

2. Lower the platform under control to ~90° at the knee.

3. Press back up without locking the knees out hard.

Breathing

Inhale on the way down, exhale as you drive back up.

Common Mistakes

Knees caving inward, heels lifting, and cutting the depth short.

Safety Tips

Only squat to a depth you control with good form; keep the knees tracking over the toes.

Variations

Beginner: Use a light stack.

Intermediate: As described.

Advanced: Add a pause at the bottom.

Equipment Not Available? Try Instead
Barbell Back Squat
Vastus Lateralis
→
Goblet Squat
Vastus Medialis
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.