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Seated Leg Press
A machine-based horizontal push targeting the quadriceps and glutes to build lower body strength and hypertrophy with significant back support.
About Exercise
Equipment
Leg Press Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Adductors, Hamstrings
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
7/10Glute Max
Adductors
5/10Adductor Magnus
Hamstrings
3/10Biceps Femoris
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-180 seconds • Standard rest for hypertrophy
How to Perform
Sit in the machine with your back and head pressed firmly against the padded support and place feet hip-width apart on the platform.
- Grasp the handles and disengage the safety locks if applicable.
- Lower the platform slowly by bending your knees toward your chest.
- Stop when your knees reach approximately ninety degrees without lifting your lower back.
- Push through your mid-foot and heels to extend your legs.
- Stop just short of locking out your knees at the top.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Feet flat on plate
- Back against pad
- Don't lock knees
- Drive through heels
Breathing
Inhale as you lower the weight toward you and exhale forcefully as you press the platform away.
Tempo
2-1-1
Range of Motion
Lower until knees are at ninety degrees; extend until legs are straight but not locked.
Safety
Safety Notes
- Ensure safety pins are set
- Keep hands on side handles
- Avoid using hands on knees to push
Spotting
Not recommended; use machine safety stops.
Common Mistakes
- Locking knees at the top
- Lifting lower back off the pad
- Heels lifting off the platform
- Excessive depth causing pelvic tilt
When to Avoid
- Acute lower back herniation
- Severe knee osteoarthritis
Flexibility Needed
- Knee flexion to 90 degrees
- Active hip flexion
Also known as
Machine Leg Press, Horizontal Leg Press, Seated Machine Press
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