So you’re a new bodybuilder, and you want to experience the leg press machine for the first time? Or you’re a veteran to the bodybuilding game, and just want to refresh yourself on the basics? Let’s look at the very popular and very useful movement known as the leg press.

Q: How do I perform a leg press?

A: Have a seat at the leg press machine. Place your feet on the metal pad and press the weight upward. Move the handles, then proceed to lower the weight down until your knees are bent, almost to your chest. Then press the weight forward until it returns to the starting position. Complete 7 to 15 repetitions, for a total of 3 to 5 sets, including warm-ups.

Q: Should I stretch first?

A: Actually, stretching might loosen up your muscular integrity which could lead to injury. Instead, complete about five minutes on the treadmill to move blood into the area, then maybe complete 30 seconds of stretching if you are comfortable with it. Your warm-up sets should be more than adequate for stretching requirements.

Q: Do I need to wrap my knees?

A: Unless you are an advanced bodybuilder going for a personal best, or have suffered knee injuries in the past, wrapping the knees is generally not advised. While it does make the movement safer this one time, long term use can lead to a dependence on the wraps, as the muscles and tendons which support the quads and the knees during this movement will not be used, and therefore not grow.

Q: What should my warm-up sets be like?

A: One set of twenty repetitions with a 45-pound plate on each side of the machine should be more than adequate before you start going heavy.

Q: Can I cheat?

A: On the heavier sets, you can place your hands on your lower thighs to help press us the weight when completing your final reps of each set. Other than that, cheating will only short-circuit your gains.

Q: How heavy should I go?

A: Beginner bodybuilders will be able to leg press up to 300 pounds. Intermediate bodybuilders will move up to 800 pounds. Once you are moving 1000 pounds or more – for full range repetitions – you are lifting advanced weight.

Q: Do I place leg press before squats?

A: You can. Or you can place them after squats. Or you can rotate their placement to keep your body guessing and your quadriceps muscles from adapting to a particular workload. The amount of weight you can move may vary with the placement of the movement in your routine.

Q: How effective are leg presses compared to squats?

A: They are less effective in terms of overall body mass growth, but still very useful. They are much safer.

Q: is the leg press right for me?

A: If you’ve never sustained any major knee injuries, this movement is definitely for you. Complete the movement at least three times per month on your leg day.

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