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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Leg Press - Horizontal (Machine)
Sit in the machine with your back flat. Push the footplate away until legs are almost straight. This is a great squat alternative that protects the lower back.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the leg press machine with your back firmly against the padded support.
- Adjust the seat so that your knees are at a 90-degree angle when your feet are on the platform.
- Step 2Position Your Feet
- Place your feet shoulder-width apart on the platform, ensuring your heels are flat and your toes are slightly pointed out.
- Your feet should be positioned high enough on the platform to allow for a full range of motion.
- Step 3Engage Your Core
- Before starting the movement, engage your core by tightening your abdominal muscles.
- Keep your back pressed against the seat and avoid arching your lower back.
- Step 4Push the Platform
- Begin the movement by pushing through your heels to extend your legs, straightening them without locking your knees.
- Focus on using your quadriceps, hamstrings, and glutes to perform the lift.
- Step 5Lower the Platform
- Slowly bend your knees to lower the platform back towards your body, keeping your feet flat on the surface.
- Stop when your knees are at a 90-degree angle or slightly below, ensuring you maintain control throughout the movement.
- Step 6Repeat
- Repeat the push and lower for the desired number of repetitions, maintaining proper form with each rep.
- Avoid bouncing at the bottom of the movement to prevent injury.
- Step 7Finish the Exercise
- After completing your reps, carefully return the platform to the starting position by releasing any safety locks if applicable.
- Stand up slowly and ensure you are stable before leaving the machine.