LEGS · COMPOUND
Pause Leg Press
A leg press with a controlled pause at the bottom of the usable range.
Primary musclesQuads, Glutes
Secondary musclesHamstrings
EquipmentLeg press machine
DifficultyBeginner · Knee Extension
How to perform
- Lower the platform under control.
- Pause briefly while maintaining hip and back contact.
- Press the platform away.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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