Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Leg Press

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors

You need

Leg press

How to do itPictures · 3 steps
Platform
1Start
Platform
2Bottom
Main musclesAlso working
  1. 1Feet shoulder width, mid platform
  2. 2Lower until your knees come toward your chest
  3. 3Keep your lower back on the pad

Most common mistake

Huge weight, tiny range.

Watch a demo

Good for

  • Ranked #3 for cycling
  • Easy to keep adding weight
  • Carries straight over to cycling

Compare with

vs Belt Squatvs Safety Bar Squatvs Heels-Elevated Goblet Squat
A
For glutes
#15 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionGood
Loaded stretchStrong
ProgressionExcellent
Low costStrong

Deep leg presses with the feet high work the glutes through a big hip bend, though the quads often give out first.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • AHip Thrust MachineMachine

Takes

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280