Leg Press Shrug

How to perform the Leg Press Shrug

1. Load a leg press, place the feet on the platform, and extend the legs to hold the sled at lockout.
2. Instead of pressing with the legs, you shrug the shoulders to push the platform through the shoulder girdle.
3. Keep the legs locked and let the platform settle so the shoulders round slightly forward into a stretch.
4. Elevate the shoulders toward the platform, protracting and pushing the shoulder blades up against the load.
5. Squeeze the traps at the top of the short range, then let the platform lower the shoulders under control.
6. Keep the knees locked and the head back against the pad so the neck stays neutral under the heavy load.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Bending the knees and pressing with the legs instead of shrugging the shoulders into the platform.
• •Letting the head come off the pad so the neck is loaded under the heavy sled.
• •Using such a short range that the traps barely elevate the platform.
• •Unlocking the knees under load, which is dangerous with the sled resting on the shoulders.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.