Machine leg press
General guidance. This page has not been reviewed by a qualified professional yet.
A seated pressing movement for the thighs and glutes in which the legs push a platform away.
How to do this exercise: Machine leg pressSetup · movement · load
- Set your position
Sit with back and pelvis supported, feet around shoulder width on the platform. Learn the safety release first.
- Make the movement
Press the platform away, then bend knees slowly only while your pelvis stays supported. Track knees toward your toes.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lift your pelvis off the pad or snap knees into lockout.
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Quadriceps, Glutes
Supporting muscles
Hamstrings, Calves
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit with your back and hips firmly against the pad.
- Place your feet about shoulder-width apart on the platform.
- Release the safety handles and lower the platform until your knees are comfortably bent.
- Press through your whole foot until your legs are almost straight, then return slowly.
Common mistakes
- Locking the knees at the top.
- Letting the lower back round off the pad at the bottom.
- Letting the knees collapse inwards.
Safety notes
- Use the safety stops and do not lower deeper than you can control.
- Keep your head and back on the pad throughout.
Alternatives and variations
- Hack squat – Alternative
- Barbell back squat – Alternative