← Back to library
Last updated February 2, 2026
Media unavailable
adductorscalveshamstringsquadricepsabductorsglutes
Leg Press - Horizontal, Seated (Machine)
Similar to the above, but often allows you to adjust the seat distance. Push firmly with your legs, keeping your heels flat on the plate.
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 against the padded support.
- Adjust the seat so that your knees are bent at about 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
- Sit up straight and engage your core muscles to stabilize your body during the movement.
- Ensure your back remains pressed against the seat throughout the exercise.
- Step 4Release the Safety
- If the machine has a safety lock, release it by pushing the safety handles or levers.
- Ensure you are ready to begin the movement before releasing the safety.
- Step 5Press the Weight
- Push through your heels to extend your legs and press the platform away from you.
- Keep your knees aligned with your toes and avoid locking your knees at the top of the movement.
- Step 6Lower the Weight
- Slowly bend your knees to lower the platform back towards your body.
- Stop when your knees are at about a 90-degree angle, maintaining control throughout the movement.
- Step 7Repeat
- Repeat the press and lower for the desired number of reps, ensuring proper form with each repetition.
- Focus on controlled movements rather than rushing through the exercise.
- Step 8Finish the Exercise
- After completing your reps, carefully return the safety lock to its engaged position if applicable.
- Stand up slowly and ensure you are steady before stepping away from the machine.