Machine Leg Press
Machine-based lower body push targeting quads, glutes, and hamstrings to build leg strength and hypertrophy; provides back support for safer heavy loading than free-weight squats.
About Exercise
Equipment
Leg Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Hamstrings, Calves
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Adductors
5/10Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit in the 45-degree leg press machine with your back flat against the pad and lower back supported. Place feet shoulder-width apart on the platform midline, knees at 90 degrees, and release the safeties.
- Inhale and bend knees to lower the platform until thighs are parallel to the floor.
- Exhale and drive through heels to extend legs and push the platform away.
- Keep knees in line with toes throughout the movement.
- Maintain slight bend in knees at full extension to avoid locking.
- Control the descent without letting knees collapse inward.
- Brace core to keep glutes and back pressed into the pad.
- Re-engage safeties after each set.
Coaching Tips
Form Cues
- Drive through heels
- Keep back flat
- Knees track toes
- Don't lock knees
- Core braced tight
- Heels stay down
Breathing
Inhale as you lower the platform, exhale forcefully as you push it away, and brace your core throughout.
Tempo
3-0-1
Range of Motion
Lower until knees reach 90 degrees or thighs parallel to platform without rounding lower back; extend until knees are nearly straight but not locked.
Safety
Safety Notes
- Avoid if acute knee pain or lower back injury
- Use lighter weight if mobility limited
- Never bounce the weight at bottom
- Adjust foot position to reduce knee stress
- Consult professional for pre-existing conditions
- Engage machine safeties always
Spotting
No spotter needed; use built-in machine safeties to lock the platform if failure occurs.
Common Mistakes
- Arching lower back
- Locking knees at top
- Pushing only through toes
- Letting knees cave in
- Using momentum to lower
- Lifting hips off pad
When to Avoid
- Acute knee injuries
- Lower back pain
- Pelvic floor issues
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for depth
Build Up First
- Basic understanding of leg push mechanics
- Comfort with machine adjustments
Also known as
Leg Press, 45-Degree Leg Press, Incline Leg Press
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