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Exercise handout — move better, feel better.
Leg Press (Hip-Dominant)
Leg press with high and wide foot position emphasizing hip extensors.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Goblet squat if no machine
Dosage
4
Sets
10
Reps / Time
120 sec
Rest
3 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Sit in leg press with back flat against pad
- Place feet high on platform and shoulder-width or wider
- Toes slightly turned out
Step 1 of 4
Release safety and lower weight toward chest
Step 2 of 4
Go as deep as comfortable without low back rounding
Step 3 of 4
Press through heels to return
Step 4 of 4
Don't lock knees at top
Breathing
- Inhale as you lower
- Exhale as you press
Form Cues
- Press through heels
- Keep low back flat on pad
- Control the descent
- Don't lock out knees
Common Mistakes to Avoid
- Low back coming off pad
- Feet too low on platform
- Bouncing at bottom
- Locking knees at top
Safety Information
Keep back flat. Don't go deeper than comfortable. Always use safeties.
Progressions
Heavier weight, pause at bottom, single leg
Regressions
Lighter weight, limit depth
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.