In his latest post, eight-time Mr. Olympia Lee Haney shared a story about watching three bodybuilders loading a hack leg press with “4–45 lb plates on each side.” For the champion, it was immediately clear that they misunderstood the purpose of the hack press and how doing it wrong could have severe consequences.

“Listen up amateurs, the hack is meant to work the frontal quads while also creating muscle separation,” Lee Haney said. However, the bodybuilding icon explained that you don't need to load the machine with as much weight as you can to get results.

Instead, the 66-year-old, who never suffered any major injuries in his career, explained the correct way to do things. However, the best part is that his breakdown of the exercise could apply to any movement. So let's take a closer look.

Key Valuable Advice From Lee Haney (Broken Down Clearly)

1. Understand the Purpose of the Hack Press

• The hack press is not a heavy-loading movement.
• Its primary purpose is to work the frontal quads and create muscle separation.

2. Avoid Using Excessive Weight

• “Heavy weight will endanger the knees.”
• The hack press should never be overloaded with multiple plates.

3. Prioritize Mind–Muscle Connection

• The mind must stay totally focused and engaged during each rep.
• The hack press is about control, not ego lifting.

4. Focus on Squeezing and Flexing the Quads

• The movement should emphasize full muscular contraction from start to finish.
• Technique and precision matter more than weight.

5. Even Haney Kept the Weight Moderate

• Throughout his career, he never went past 200 lbs on the hack press.
• This demonstrates that even champions prioritize safety and control.

6. Improper Form Leads to Knee Problems

• Incorrect execution makes it “a matter of time before knee problems.”
• Proper technique is essential for long-term joint health.

7. His Golden Rule: “Stimulate, Not Annihilate.”

• The goal is muscle stimulation, not destroying joints or overloading the body.
• Smart training beats reckless training every time.

When an eight-time Mr. Olympia speaks on training safety, especially about protecting the knees, it comes from years of navigating heavy workloads, perfecting technique, and avoiding the very injuries that end careers. His advice carries the weight of wisdom learned firsthand.

So, are you doing the leg press the right way? Comment your thoughts in the commnets section.

Written by

Amanjeet Singh

Edited by

Sagnik Bagchi