Machine Seated Leg Press
Build powerful legs! Target your quads, hamstrings, and glutes with the machine seated leg press. A gym staple for strength and size.
The Machine Seated Leg Press is a compound exercise that mainly works the quads, with help from the glutes & hips, hamstrings and calves / shins. You'll need: leg press machine.
Required Equipment
Machine Seated Leg Press Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings; Upper Calf (gastrocnemius)
Machine Seated Leg Press Variations and Alternatives
How to do the Machine Seated Leg Press
Begin by adjusting the seat so that when you are seated, your knees are bent and your feet can lay flat against the footplate.
Sit down on the machine and place your feet shoulder-width apart on the footplate.
Grip the handles at your sides, and ensure your back is flat against the seat pad.
Push the footplate away from you by extending your legs. Make sure to keep your head and back against the pad.
Extend your legs until they are almost straight, but avoid locking your knees.
Pause at the top of the movement for a moment.
Slowly return to the starting position by bending your legs and bringing the weight back towards you.
Make sure to inhale as you lower the weight and exhale as you extend your legs.
Tips: - Keep your movements controlled. Avoid jerky motions to prevent injury. - Ensure the weight is appropriate; it should be challenging but not compromise your form. - Do not lock your knees at full extension to avoid joint strain. - For safety, use the safety pins if available to set a limit on how much the weight can return toward you. - It's important to perform the exercise with proper form to maximize effectiveness and minimize the risk of injury. If you're new to this exercise, it may be helpful to ask a certified trainer to check your technique.
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Machine Seated Leg Press FAQs
What muscles does the Machine Seated Leg Press work?
The Machine Seated Leg Press mainly works the quads, with help from the glutes & hips, hamstrings and calves / shins. The main muscles are the quadriceps femoris.
What equipment do you need for the Machine Seated Leg Press?
Leg press machine.
Is the Machine Seated Leg Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Seated Leg Press go on?
It belongs on leg day in a push/pull/legs routine.
What are some Machine Seated Leg Press variations and alternatives?
Similar exercises include the Assisted Single-Leg Press, Cable Seated Leg Extension, Machine Ab Crunch and Alternating Lever Leg Press.
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