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Leg Press Machine (Moving Chair)
Auto DetectedA seated leg press machine that targets quads, glutes, and hamstrings to build lower body strength and hypertrophy; beginner-friendly alternative to squats with reduced lower back stress.
About Exercise
Equipment
Leg Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors
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
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Adductors
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the machine with back and head against the pad, feet flat on the platform hip-width apart at 90-degree knee angle, grasp side handles.
- Brace core and inhale as you bend knees and hips to lower the platform until knees reach 90 degrees.
- Exhale and press through heels to extend legs and push platform away.
- Pause briefly at full extension without locking knees.
- Control the return by slowly bending hips and knees.
- Maintain back contact with seat throughout.
- Repeat for reps, re-engage safeties after set.
Coaching Tips
Form Cues
- Drive through heels
- Keep knees tracking over toes
- Maintain neutral spine
- Avoid back rounding
- Feet flat on platform
Breathing
Inhale during the lowering phase; exhale forcefully as you press the platform away; brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until knees form 90-degree angle or slightly deeper if back stays flat; extend legs to nearly straight without knee lockout.
Safety
Safety Notes
- Avoid full knee lockout to protect joints
- Keep lower back pressed to seat to prevent strain
- Do not lower beyond safe knee angle where back lifts
- Start with light weight to master form
- Warm up knees and hips before use
- Consult doctor for knee or back issues
Spotting
Not typically needed; engage machine safeties before starting and use light weight initially for solo use.
Common Mistakes
- Locking knees at top
- Arching lower back
- Pushing only through toes
- Lowering too deep causing back lift
- Using momentum instead of control
When to Avoid
- Acute knee pain
- Lower back injury
- Severe hypertension
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot placement
Build Up First
- Basic understanding of knee extension
- Ability to brace core
Also known as
Horizontal Leg Press, Seated Leg Press, Moving Seat Leg Press
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