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Leg Press Machine (Moving Chair)
Auto DetectedA seated machine exercise where the user presses a fixed footplate by extending the hips and knees, targeting the quads and glutes to build lower body strength and mass.
About Exercise
Equipment
Leg Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Calves
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets.
How to Perform
Sit securely in the machine with your back flat against the pad and hips firmly seated. Place your feet shoulder-width apart on the platform, aligning knees over the midfoot. Release the safety handles to begin the set.
- Push the carriage away fully by extending your knees and hips, stopping just short of locking your knees.
- Squeeze the muscles at the top of the movement for a brief moment.
- Slowly control the carriage back toward your chest, bending your knees.
- Continue lowering until your knees reach roughly a 90-degree angle or slight deeper.
- Maintain constant tension in the legs throughout the entire range of motion.
Coaching Tips
Form Cues
- Drive through heels
- Back flat, hips down
- Knees track over toes
- Control the descent
- Do not lock knees
Breathing
Inhale as you slowly lower the carriage, and forcefully exhale as you press the weight away from your body.
Tempo
3-0-1
Range of Motion
Lower the carriage until your knees are bent approximately 90 degrees, ensuring the hips and lower back remain stable against the seat pad.
Safety
Safety Notes
- Never lock your knees out completely; maintain a slight bend to avoid joint injury.
- Do not sacrifice depth if it causes your lower back to lift from the support pad.
- Ensure machine safeties are set correctly before loading heavy weight.
Spotting
Not required; the machine's safety catches and stops provide the necessary protection.
Common Mistakes
- Allowing the lower back to round off the pad (butt wink).
- Bouncing the weight at the bottom of the movement.
- Letting the knees collapse inward during the press.
- Locking the knees rigidly at the top of the repetition.
When to Avoid
- Acute knee pain or injury.
- Severe lower back pain or disc issues (due to compressive seating).
Flexibility Needed
- Basic hip and knee flexion necessary for 90-degree depth.
Also known as
Seated Leg Press, Moving Sled Leg Press, Horizontal Leg Press
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