Machine Leg Press
Seated machine leg press — heavy bilateral leg loading without spinal compression, accessible for high-volume work.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Cycling Football Rugby
Target muscles
The quadriceps drive knee extension. The gluteus maximus drives hip extension. The hamstrings co-contract. The fixed path removes balance demands, letting you load heavy without the spinal compression of squats.
How to perform
Setup
Sit in the leg press machine with feet shoulder-width apart on the platform. Trunk braced.
Execution
Lower the platform by bending the knees to approximately 90 degrees (or deeper if hip mobility allows). Press through the heels to extend the legs. Keep the lower back flat against the seat. Never lock the knees fully — the joints take it badly under heavy load.
Common mistakes
- Locking the knees fully.
- Lifting the lower back off the seat as the platform descends.
- Cutting the range.
- Knees diving inward.
- Going too heavy.
Progressions and regressions
Regress to bodyweight squats. To progress, increase load, work pause press, or move to barbell squats.
Programming notes
Excellent heavy lower-body work without spinal compression. 3-4 sets of 8-15 reps, twice a week.
