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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Leg Press - Seated (Machine)
Sit in the machine and place feet on the platform. Push the platform away until legs are extended. Do not lock your knees. Lower the weight slowly and controlled.
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 down on the leg press machine and adjust the seat so that your back is supported and your knees are aligned with the pivot point of the machine.
- Place your feet shoulder-width apart on the platform, ensuring that your heels are flat and your toes are slightly pointed outward.
- Step 2Adjust the Machine
- Make sure the safety pins are in place and adjust the weight according to your fitness level.
- Check that the machine is set to a comfortable range of motion for your legs.
- Step 3Position Your Feet
- Position your feet on the platform so that they are parallel and your knees are directly above your ankles.
- Ensure that your back is pressed firmly against the seat and your head is resting comfortably on the headrest.
- Step 4Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your body.
- Take a deep breath and prepare to push the platform away.
- Step 5Push the Platform
- Press through your heels to extend your legs and push the platform away from your body.
- Avoid locking your knees at the top of the movement; keep a slight bend to maintain tension in your muscles.
- Step 6Lower the Platform
- Slowly bend your knees to lower the platform back towards your body, controlling the movement.
- Stop when your knees are at about a 90-degree angle, ensuring that they do not extend past your toes.
- Step 7Repeat
- Repeat the pushing and lowering motion for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
- Step 8Finish the Exercise
- After completing your reps, carefully return the platform to the starting position.
- Unrack the weight if necessary, and stand up slowly, ensuring you maintain your balance.