Seated Leg Press
Leg PressStrength
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The Seated Leg Press is a machine strength exercise performed seated in a leg press station, pressing a weighted footplate away from your body by extending your knees and hips. It targets the quads, glutes, and hamstrings for lower-body power and hypertrophy in a stable, joint-friendly setup. Ideal for beginners, those rehabbing injuries, or lifters wanting to load the legs heavily without needing to stabilize a free-weight bar, it requires a leg press machine.
How to Perform Seated Leg Press
- 1Sit in the leg press machine with your back and head against the pad, and place your feet shoulder-width apart on the footplate, toes slightly turned out.
- 2Release the safety catches and extend your legs to unrack the weight, keeping a slight bend in your knees (don't lock out).
- 3Engage your core and press your lower back firmly into the seat pad to maintain a neutral spine.
- 4Inhale deeply, then bend your knees to lower the footplate toward your chest, keeping knees tracking over your toes.
- 5Exhale as you press through your heels to extend your legs back to the starting position, squeezing your quads and glutes without locking your knees.
- 6Inhale again and controlledly bend your knees to lower the plate for the next rep, keeping the movement smooth.
- 7Repeat for desired reps, then re-engage the safety catches before exiting the machine.
- 8Key form tips: Keep your lower back pressed into the pad — avoid letting your hips lift off the seat. Use a full range of motion without letting your knees cave inward. Common mistakes: locking out knees forcefully at the top, or letting hips rise off the pad on the descent.