Machine Leg Press

How to Perform the Machine Leg Press

1. Sit in the leg press machine with your back and head flat against the padded support.
2. Place your feet on the platform shoulder-width apart with toes slightly pointed outward.
3. Release the safety handles and fully extend your legs without locking your knees to establish the starting position.
4. Slowly lower the platform by bending your knees, bringing them toward your chest.
5. Lower until your knees are bent at approximately 90 degrees or slightly deeper.
6. Press the platform back up by driving through your heels and midfoot, extending your legs.
7. Stop just short of full lockout at the top to maintain tension on the muscles.
8. Repeat for the prescribed number of repetitions, then re-engage the safety handles.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Allows heavy lower-body loading with significantly less spinal compression than squats.
• ✓Versatile foot placement options allow you to target different muscle groups.
• ✓Safe and accessible for all fitness levels due to built-in safety catches.

Pro Tips

• ●Adjust foot placement to shift emphasis: higher for more glute and hamstring, lower for more quadriceps.
• ●A wider stance targets the inner thighs and adductors more, while a narrower stance emphasizes the outer quadriceps.
• ●Use a full range of motion for maximum muscle development rather than loading excessive weight with partial reps.

Variations

Recommended Sets & Reps