Lever Bench Leg Press

Muscles worked

Setup

1. Position an incline bench (set to roughly 45 degrees) securely in front of the leverage machine's footplate.
2. Sit on the bench with your back and head pressed firmly against the padding.
3. Place your feet shoulder-width apart on the footplate, ensuring your mid-foot and heels are in full contact.
4. Adjust the bench distance so your knees are bent at a 90-degree angle in the starting position.

How to do it

1. Exhale as you drive through your heels to push the footplate away, extending your legs fully without locking your knees.
2. Inhale and slowly lower the weight by bending your knees, controlling the descent for a count of 2-3 seconds.
3. Stop the descent once your knees reach a 90-degree angle or just before the weight plates touch the stack.
4. Maintain a smooth, rhythmic tempo, avoiding any bouncing at the bottom of the movement.

Form checklist

• Keep your lower back glued to the bench; do not let your pelvis tilt or lift.
• Ensure your knees track directly over your toes throughout the entire range of motion.
• Keep your heels flat on the platform at all times to protect the knee joints.
• Maintain a neutral neck position by looking straight ahead or slightly upward.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pushing the floor away from you rather than just moving a weight.
• To increase glute activation, place your feet slightly higher on the footplate; to target quads more, place them slightly lower.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to eliminate strength imbalances and increase core stability requirements.
• Incorporate a '1.5 rep' style: go all the way down, come halfway up, go back down, and then push all the way to the top.

Frequently asked

What muscles does the lever bench leg press work?

The lever bench leg press primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the lever bench leg press?

The lever bench leg press uses leverage machine.

Is the lever bench leg press good for beginners?

Yes. The lever bench leg press is a beginner-friendly movement and a strong foundation to build on.

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