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Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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Incline Leg Press: Target Your Quads, Glutes, and More!

Mastering Lower Body Strength: An In-depth Exploration of the Incline Leg Press Exercise.

Written by Andrew Peloquin NFPT-CPT

Last Updated on11 August, 2024 | 5:09 AM EDT

Ask Question?

The incline leg press is a very effective compound exercise which builds muscle and strength in the leg muscles. Now, the primary muscle worked is the quads but the hamstrings, glutes, and calves also get receive heavy stimulation as secondary muscles used during the exercise.

So, the leg press is a great exercise for working the entire lower body and is a great alternative to the squat or deadlift if it works better for you overall. The incline leg press is suitable for anyone at any level of training experience and should be the main lift in your leg workout routine for maximum gains.

But beginners should always start light and practice good form by pressing through the heels before using a heavier weight. This ensures optimal knee safety and exercise effectiveness.

Incline Leg Press Details
Basic Information
Body Part
Legs
Primary Muscles
Adductors, Calves, Gluteus Maximus, Hamstrings, Quadriceps
Secondary Muscles
Gastrocnemius, Soleus
Equipment
Incline Leg Press Machine, Weight Plates
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Star Jumps: Full-Body Workout for Stronger Legs and Core
  • Dumbbell Rear Lunge: Strengthen Quads, Glutes & More!
  • GHD Sit-Up: Target Your Core Muscles for Ultimate Strength
  • Unlock Flexibility: Kneeling Hip Flexor Stretch for Key Muscles

The Anatomy Behind the Incline Leg Press

Anatomy Of Incline Leg Press

When engaging with the Incline Leg Press, a trio of muscle groups come into play:

  • Quadriceps: Located at the front of your thigh, this muscle plays a pivotal role in knee extension and hip flexion. The incline press, in particular, provides an intense quad workout due to the angle of the press.
  • Hamstrings: Situated at the back of your thigh, the hamstrings assist in knee flexion and hip extension. Regular usage of the press strengthens these muscles, contributing to an enhanced range of motion.
  • Glutes: These powerful muscles in our buttocks are integral to movements like hip thrusts, squats, and of course, the leg press.

Benefits of the Incline Leg Press

More than just a muscle-building machine, the Incline Leg Press brings holistic benefits:

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  1. Enhanced Muscle Growth: Its ability to isolate and work multiple muscle groups means overall improved leg musculature.
  2. Improved Athletic Performance: From sprinters to soccer players, a stronger lower body aids in speed, agility, and endurance.
  3. Versatility: It accommodates users of varying experience levels, with weight customization ensuring everyone from novices to experts can benefit.

Perfecting Your Incline Leg Press Technique

For optimal results and injury prevention, it’s vital to get the technique right:

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  • Positioning: Lay down on the machine with your back against the padded support. Ensure your feet are shoulder-width apart on the platform.
  • Depth: As you push the platform, extend your legs but do not lock your knees. On the return, ensure your knees form a 90-degree angle.
  • Breathing: Exhale as you push and inhale as you return.

Exercise Instructions

  1. Lie on the leg press machine and set the platform so you can comfortably train with a full range of motion. Position your feet on the upper half of the platform so that your heels are aligned with your knees.
  2. Then, grip the sidebars and push the leg press platform with your feet until your legs are straight.
  3. Push the side levers down so you can lower the platform with a free range of movement.
  4. Now, slowly lower the weight down until your knees are almost touching your chest. Inhale during this portion of the exercise.
  5. Then, press the weight back up with your heels and midfoot until your legs are straight but don’t lock out your knees. Exhale during this portion of the exercise.
  6. Repeat for the desired number of reps.

Watch how to do the incline leg press:

Variations & Tips:

  • Try to use a full range of motion by lowering the weight until your knees almost touch your chest. But don’t lock out your knees at the top to prevent injury.
  • Never allow your knees to go higher than your feet as this is very dangerous for your knees due to a lack of support.
  • Keep your back against the padding at all times for optimal performance and safety.
  • The leg press is a great leg exercise alternative and substitute for squats, deadlifts, and even lunges.
  • The incline leg press is an excellent muscle and strength builder for all of the leg muscles which include the quads, hamstrings, glutes, and calves.

Incorporating the Incline Leg Press into Your Routine

To make the most of this exercise, consider the following:

  • Frequency: Incorporate it 1-2 times a week to allow adequate muscle recovery.
  • Repetitions: For muscle growth, aim for 8-12 reps, and for endurance, aim for 15-20.
  • Variations: To keep your workouts engaging, occasionally switch between wide, narrow, and standard stances.

Common Mistakes and How to Avoid Them

Even the seasoned athletes can make errors. Here’s what to watch out for:

  • Overextension: Locking your knees can be harmful. Always keep a slight bend.
  • Poor Foot Position: Your feet should be flat on the platform. Avoid placing them too high or too low.
  • Rapid Movements: Slow and steady wins the race. Ensure controlled motions to optimize muscle engagement.

Incline Leg Press Vs. Standard Leg Press

While both are valuable tools, there are distinct differences:

  • Target Muscles: The incline version places more emphasis on the quads, while the standard press is more holistic.
  • Machine Design: The Incline Leg Press typically utilizes a sled that the user pushes upward, whereas the standard version usually involves pressing weights directly away from the body.

Conclusion

The Incline Leg Press is undeniably a powerhouse exercise, promoting leg strength and overall athletic performance. By mastering its technique and understanding its anatomy, you can unlock unprecedented muscle growth and endurance. Whether you’re starting your fitness journey or seeking to elevate your training regimen, this exercise is an indispensable asset.

Interested in measuring your progress? Check out our strength standards for Deadlift, Hip Extension, Hip Thrust, and more.


If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

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Categories: Exercise Guides Legs and Glutes
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Andrew Peloquin NFPT-CPT

Andrew Peloquin NFPT-CPT

NFPT- Certified Personal Trainer Fitness has come hard for Andy; he's had to work for it. But, his trials have led him to become a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise and healthy living. That’s why he’s our resident fitness expert. His favorite food is lettuce-leaf steak tacos – though he’ll admit to a love of hot wings if you leverage the right pressure. We know him as the guy who understands British humor and wishes everyone was as passionate about life as he is. His previous forays into the worlds of international business and education have left him wildly optimistic. And, if that wasn’t enough, he's also a best-selling, award-winning author of fantasy novels! Can you say renaissance?

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