Machine Seated Leg Press
How to do it
Starting position
- Adjust the seat so you start with your knees bent slightly past 90 degrees.
- Press your back fully against the backrest.
- Place your feet in the center of the footplate shoulder-width apart.
- Grip the handles and stabilize your upper body.
Movement
- Push the footplate forward with your entire foot.
- Stop without fully locking out your knees, keeping a slight bend.
- Slowly bend your knees to return.
- Return only until just before your hips lift off the seat.
Breathing
Exhale as you press, inhale as you return.
Cautions
- If your pelvis rounds up, it puts stress on your lower back, so stop there.
- Keep your knees aligned with your toes so they do not cave inward.
- Placing your feet higher on the footplate works your glutes more, while placing them lower works the front of your thighs more.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Adductors |
| Equipment |  Leg press |
| Movement pattern | Squat |
| Rep range | 8–15 reps |
12 similar exercises
Representative exercise: Machine Leg Press (Plate Loaded)
- Machine Leg Press (Plate Loaded)
- Lever Bench Leg Press
- Machine Angled Leg Press
- Lever Assisted Leg Press
- Machine Horizontal Leg Press
- Lever Seated Leg Press (VERSION 2)
- Vertical Leg Press
- Lever Outdoor Seated Leg Press
- Machine Angled Single Leg Press
- Machine Seated Single Leg Press
- Machine Horizontal One Leg Press
- Machine Alternate Leg Press (Plate Loaded)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the leg press, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Sled 45° Leg Press (Side POV)HarderSled 45° Leg Press (Back POV)HarderGoblet SquatSimilar exerciseMachine Squat (Plate Loaded)Similar exerciseBodyweight SquatSimilar exerciseBarbell Back SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.