Leg press
Pressing a weighted sled away with your legs while seated. It trains the legs hard without having to balance a bar.
Hewed's call, in short
Hit 15 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 10 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Quadriceps, Glutes |
|---|---|
| Also works | Adductors, Hamstrings |
| Equipment | Machine |
| Sets and reps | 3 × 10–15 (rep range) |
| How Hewed progresses it | Hit 15 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 10 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Sit with your back and hips flat against the pad. Feet about hip to shoulder width in the middle of the platform.
- Release the safety handles.
- Lower the sled until your knees are bent to around a right angle, or as deep as your hips stay on the pad.
- Press through your whole foot back to the top without snapping your knees straight.
Why Hewed programs it this way
Ten to fifteen reps works well on a machine that lets you push hard safely. It's a good second leg exercise after the squat.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- If your lower back lifts off the pad at the bottom, stop the descent a little higher.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.