How to Use the Leg Press Machine: Beginner’s Guide to Leg Press & Hack Squat

Modern designs, like the RitKeep Leg Press Hack Squat Machine, combine both leg press and hack squat functions, giving you two powerful exercises in one compact home gym setup.

Key Features of the RitKeep A10 Leg Press Hack Squat Machine

• Dual Training Modes – Perform both leg press and hack squat on a single machine.
• Controlled Movement Path – Safer and more stable than free weights, reducing risk of injury.
• Quad-Focused Strengthening – Hack squats emphasize the quadriceps while still engaging glutes and hamstrings.
• Beginner to Advanced Friendly – Easy to learn for beginners, yet challenging enough for experienced lifters.

How to Use the Leg Press Machine

Warm-Up & Setup

• Start with 5–10 minutes of light cardio (jump rope, cycling, jogging).
• Adjust your position depending on the exercise:
  • Leg Press: Feet flat, shoulder-width apart, toes slightly outward.
  • Hack Squat: Shoulders firmly against pads, weight through heels.

Leg Press Instructions

1. Sit with your back against the pad and grip the handles.
2. Bend your knees and lower the platform until your legs reach ~90°.
3. Drive through your heels to press the weight back up.
4. Keep a slight bend in your knees at the top.
5. Maintain tight core and steady control.

Hack Squat Instructions

1. Position shoulders under the pads, back straight.
2. Stand with feet shoulder-width apart, toes slightly outward.
3. Lower yourself until thighs are parallel to the floor.
4. Push through your heels to stand up.
5. Keep knees tracking in line with toes.

Common Mistakes to Avoid

• Partial reps – not lowering deep enough reduces effectiveness.
• Knee cave-in – ensure knees track over toes to protect joints.
• Using too much weight – start lighter to maintain form.
• Lifting heels off the platform – always press through heels, not toes.

Recommended Training Programs

Strength & Hypertrophy (Muscle Growth)

• Hack Squat 4×8–12 with heavier weight.
• Focus on progressive overload to build size and strength.

Endurance & Definition

• Leg Press 3×15–20 with moderate weight.
• Higher reps for muscle endurance and leaner definition.

Combo Routine

• Start with hack squats to target quads.
• Follow with leg presses to fully fatigue the lower body.

Understanding Training Notation

Hack Squat 4×8–12

• 4 sets of 8–12 reps.
• Rest 60–90 seconds between sets.
• Adjust weight so last reps are challenging but controlled.

Leg Press 3×15–20

• 3 sets of 15–20 reps.
• Rest ~60 seconds between sets.
• Use moderate weight for endurance and definition.

Conclusion

The leg press machine is a safe and effective way to train your lower body at home. With the RitKeep Leg Press Hack Squat Machine, you get the best of both worlds: a compact design that allows you to perform two cornerstone leg exercises—leg press and hack squat—on one machine.

By following structured routines like Hack Squat 4×8–12 and Leg Press 3×15–20, you’ll build strength, add muscle, and sculpt defined legs—all without leaving your home gym.

👉 Ready to take your leg training to the next level? Explore the RitKeep Leg Press Hack Squat Machine today:
hhttps://www.ritkeep.au/products/leg-press-hack-squat-machine