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Leg Press / Hack Squat

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Leg Press / Hack Squat
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Leg Press
Primary muscle • Quads • Beginner
3×10–12
How to do it
  1. Sit with back and head on pad, feet shoulder-width on platform.
  2. Release safety, lower platform until knees ~90°.
  3. Keep heels flat, knees tracking over toes.
  4. Press to almost straight without locking knees.
Breathing: Inhale down, exhale on press.
Tip: Keep lower back pressed into pad.
Avoid: Knees caving or locking hard
Hack Squat
Primary muscle • Quads • Intermediate
3×8–12
How to do it
  1. Stand with back against pad, shoulders under pads, feet low on platform.
  2. Unlock safety, lower by bending knees and hips.
  3. Descend until thighs parallel, knees not past toes excessively.
  4. Drive through whole foot to stand.
Breathing: Inhale down, exhale up.
Tip: Place feet forward to bias glutes if desired.
Avoid: Heels rising • Rounding lower back at bottom
Leg Press Calf Raise
Primary muscle • Calves • Beginner
3×15–20
How to do it
  1. Place balls of feet on bottom edge of leg press platform.
  2. Release safety, legs nearly straight with soft knees.
  3. Push through toes to full calf contraction.
  4. Lower slowly until heels hang below platform for stretch.
Breathing: Exhale on press, inhale down.
Tip: Do not lock knees; focus on full calf stretch.
Avoid: Using partial reps • Bouncing at bottom
Single-Leg Press
Primary muscle • Quads • Intermediate
3×10–12 per leg
How to do it
  1. Place one foot mid-platform, other foot off to the side.
  2. Lower platform until knee is ~90°.
  3. Press back up without locking knee.
  4. Keep hips square; do not rotate.
Breathing: Inhale down, exhale on press.
Tip: Great for correcting left-right imbalance.
Avoid: Knee caving inward • Using too heavy a load
Machine Details
  • Equipment: Leg Press / Hack Squat
  • Type: Plate-Loaded / Dual-Function
  • Difficulty: Beginner — Advanced
  • Focus Muscles: Quads, Glutes, Hamstrings
  • Auxiliary Muscles: Calves, Core
Quick Tips
  1. Keep feet shoulder-width apart.
  2. Lower with control, push through heels.
  3. Don't lock out knees completely at the top.
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