1 RM Leg Press

The 1 RM (One-Repetition Maximum) Leg Press test measures the maximum amount of weight you can lift for one repetition in the leg press exercise.

What This Test Measures

This test measures your lower body maximal strength, particularly in the quadriceps, hamstrings, and gluteal muscles.

Equipment Needed

• Leg press machine
• Weight plates
• Safety stops

How to Perform the Test

1. Begin with a thorough warm-up, including light cardio and several warm-up sets of leg press with progressively heavier weights.
2. Sit in the leg press machine with your back against the pad and feet on the platform about shoulder-width apart.
3. Release the safety catches and lower the weight under control until your knees form approximately a 90-degree angle.
4. Push the weight back up to the starting position without locking your knees.
5. If successful, rest 3-5 minutes and attempt a heavier weight.
6. If unsuccessful, rest 3-5 minutes and attempt a lighter weight.
7. Continue this process until you find the maximum weight you can lift for one complete repetition with proper form.
8. Record this weight as your 1 RM.

Tips for Best Results

• Always use the safety stops on the leg press machine.
• Don't go too deep in the bottom position - stop when knees reach about 90 degrees to protect your lower back.
• Avoid locking your knees at the top of the movement.
• Keep your head and back against the pad throughout the movement.
• For beginners or those concerned about safety, consider using the multiple-repetition method to estimate 1 RM.

Interpreting Your Results

Your 1 RM leg press is compared to normative data based on age, gender, and body weight. It can be expressed as an absolute value or relative to body weight (1 RM ÷ body weight). Higher values indicate greater lower body strength.