Exercises / Squat (knee dominant)
Leg press
Squat (knee dominant) Machine Complexity 2/5
Working position
Setup
Sit in the machine with feet shoulder width on the platform, back and hips supported.
Execution
Lower the platform under control until the knees reach about 90 degrees, then press away.
Coaching cues
- Whole foot stays on the platform
- Do not let the lower back round off the pad
- Stop short of locking the knees
Common fault
Hips rolling off the back pad at the bottom
Fix: Reduce the range so the pelvis stays down.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Biceps femoris (hamstring)Vastus lateralis (outer quad)
Regression and progression
Easier: Sit-to-stand
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.