The Hidden Leg Press Mistake That Could End Your Workout in Seconds

Every gym has them.

The common mistakes that seem harmless until the day they are not.

Recently during a training session at Comrades Gym, I noticed a member making a mistake that many people unknowingly repeat on the leg press machine. It is so common that you will probably spot it several times during your next workout.

The problem?

Locking the knees at the top of the movement.

What Happened?

While performing a set on the leg press, the member pushed the weight upward and fully locked her knees once she reached the top position.

At first glance, this may seem like the correct way to finish the repetition.

In reality, it places unnecessary stress on the knee joint and removes muscular tension from the quadriceps and surrounding muscles that are supposed to be supporting the load.

This is exactly why I stepped in and corrected the technique during the set.

Watch the correction in action at the bottom of this article

Why Locking Your Knees Is Dangerous

When you fully lock your knees under a heavy load, several things happen:

1. The Weight Transfers to the Joint

Instead of your muscles controlling the load, much of the force shifts directly into the knee joint structures.

Your muscles are designed to handle resistance.

Your joints are not.

2. You Lose Active Control

Once the knees are locked, many lifters relax momentarily because the movement feels “finished.”

If the sled becomes unstable or the weight exceeds what the body can safely control, reaction time is reduced and the risk of injury increases.

3. Hyperextension Can Occur

Some individuals naturally have greater joint mobility than others.

When the knees move beyond their normal range and begin bending backward under load, the risk of serious injury increases significantly.

Although catastrophic injuries are uncommon, the consequences can be severe when they do occur.

The Correct Technique

When performing the leg press:

• Push the weight upward under control.
• Stop just before your knees lock out completely.
• Keep a slight bend in the knees at the top.
• Maintain tension in your quadriceps throughout the movement.
• Lower the weight slowly and under control.

Think of it this way:

The repetition is not over when the weight reaches the top. The repetition is over when you have safely maintained control from start to finish.

The Comrades Gym Approach

At Comrades Gym, we believe that proper movement comes before heavier weight.

Whether you are a beginner or an experienced lifter, small technical adjustments can make a massive difference in both performance and injury prevention.

That is why our trainers actively monitor technique, provide corrections when needed, and help members build movement patterns that support long-term progress.

Remember:

Train hard, but never sacrifice form for ego.

Your knees will thank you for it.

Need Help With Your Technique?

If you are unsure whether your form is correct on exercises like the leg press, squat, deadlift, or lunges, speak to one of our trainers during your next visit.

Sometimes a 10-second correction can prevent months of recovery.

Visit Comrades Gym and train with confidence.