Seated Leg Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Leg Press Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Leg Press is a compound lower-body exercise performed on a leg press machine that primarily targets the quadriceps while also engaging the glutes as a secondary muscle. By sitting with the back supported and feet planted shoulder-width on the platform, the exerciser pushes the plate away using the legs, extending them fully without locking the knees, then slowly returns to the starting position. This controlled movement emphasizes the quads while minimizing stress on the lower back and allowing for a safe, stable way to build strength and muscle in the legs.
How to Perform
Sit down on the leg press machine and adjust the seat so your knees form roughly a 90-degree angle while your back rests fully against the pad.
Position your feet on the platform about shoulder-width apart, keeping them flat and stable, and hold the handles for support.
Tighten your core by gently drawing your navel toward your spine, then push through your heels to extend your legs, moving the platform away from you.
Fully extend your legs without locking your knees, maintaining a slight bend to protect the joints.
Pause briefly at the top of the movement, then slowly bend your knees to return the platform back toward your body, keeping control throughout.
Maintain a steady, controlled pace during both the pressing and lowering phases to maximize muscle engagement and reduce injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Even though the leg press is generally safer than free weight movements like squats, maintaining proper technique is essential to get the most out of the exercise and protect your body from injury.
Avoid lowering the platform so far that your lower back starts to lift off the seat, as this transfers stress from your legs to your spine. Keep your core tight and back pressed against the pad, and stop the descent once you sense your lumbar area beginning to round.
Make sure to push through your entire foot rather than just the balls of your feet, as driving with only the forefoot reduces engagement of the quads and glutes.
If you find it difficult to keep your heels firmly on the platform, reduce the weight to maintain proper alignment and maximize muscle activation.
Focus on controlled, steady movements during both pressing and lowering phases to ensure tension stays on the target muscles and minimize the risk of strain.
How Not to Perform
Do not let your lower back lift off the seat during the movement.
Avoid locking out your knees at the top of the press.
Do not push the platform using only the balls of your feet.
Avoid rapid, uncontrolled movements when pressing or lowering the platform.
Do not use a weight that is too heavy to maintain proper form.
Avoid placing your feet too narrow or too wide on the platform.
Do not allow your knees to cave inward or flare outward excessively.
Avoid leaning your head or upper body forward off the back support.
Do not rush through the repetitions without pausing briefly at the top.
Avoid neglecting core engagement throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
