Machine Leg Press
MachineStrength
The machine leg press is a strength training exercise performed on a specialized machine where you sit or lie back and push a weighted platform away with your feet, targeting lower body power and hypertrophy. It primarily works the quadriceps, glutes, and posterior thighs (hamstrings), with secondary engagement of the calves. Ideal for beginners to advanced lifters seeking a safe, controlled alternative to free-weight squats, it requires only the leg press machine and suits those building leg strength without spinal loading.
How to Perform Machine Leg Press
- 1Adjust the machine seat and backrest so your knees form about a 90-degree angle with feet flat on the platform, hip-width apart and toes slightly out.
- 2Place the safety stops in the unlocked position and fully extend your legs without locking your knees to unrack the weight.
- 3Inhale deeply, then lower the platform by bending your knees until they reach a 90-degree angle or slightly below, keeping your lower back flat against the pad.
- 4Exhale as you press through your heels to extend your legs fully, pushing the platform away without locking your knees.
- 5Pause briefly at the top, then repeat for desired reps.
- 6After your final rep, engage the safety stops before exiting the machine.
- 7Key form tips: Keep knees tracking over toes; avoid rounding your lower back; use a full range of motion without letting knees cave inward. Common mistakes: Partial reps, locking knees, or lifting heels off the platform.
