Seated Leg Press

Muscles Seated Leg Press Works

Muscles used

• Quadsfront of the thighs from above the knees toward the hips
• Glutesthe large muscles that make up your butt
• Hamstringsback of the thigh from the glutes to behind the knee
• Coremuscles around the abs, lower back, and pelvis
• Hip abductorsouter hip muscles that help keep the knees tracking outward

Main muscleSit back into the machine and press the footplate away as your knees and hips extend. The main muscles are your quads and glutes. Your quads straighten your knees, and your glutes extend your hips to press the platform.

Supporting musclesYour hamstrings assist hip extension, your core helps keep your lower back against the backrest, and your hip abductors keep your knees from caving inward.

How it should feelAs you press the footplate, your quads and glutes should tighten together. Keep tension in your legs instead of locking your knees hard at the top.

Signs you're offIf your lower back lifts from the backrest or your knees cave in, leg tension can break down and your lower back may take more stress. If you press only through your toes, your knees may feel overloaded.

Remember thisPress through your whole foot and extend your knees and hips together.

Setting Up for Seated Leg Press

Setup orderAdjust seat distance so that knees are slightly more than a right angle → Lean your back against the backrest and check if your feet touch the footrest.

• Seat distance

  Set it like thisAdjust the seat distance so that when you sit on the seat and place your feet on the footrest, your knees are slightly more straight than a right angle.

  How to checkMake sure you keep your knees from bending so they almost touch your chest, and your feet should touch the footrest while keeping your back against the backrest.

• Backrest

  Set it like thisSit with your buttocks touching the back of the seat when you lean your back against the backrest.

  How to checkMake sure you can place your feet on the footrest while keeping your back and buttocks together.

Watch out forAvoid starting with your knees are bent almost to the chest, or you have to lift your back away from the backrest to reach the footrest.

Stance for Seated Leg Press

Foot widthPlace your feet about shoulder-width apart in the middle of the footplate, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the footplate, and keep your hips and back against the seat.

Upper body positionPlace your feet where your hips do not lift off the seat when you bend your knees.

Why it mattersIf your feet are too high or too low, your body may shift or your knees may feel uncomfortable as you press.

How to Grip for Seated Leg Press

Grip typeHold the handles on both sides of the seat with both hands.

Grip widthHold the same position on both handles, so one hand is not farther forward or back than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them.

The Key Point for Seated Leg Press

Keep your buttocks from lifting off the seat, and push off the footrest with your entire soles.

Think of it like thisThe feeling of pushing with the entire sole of the foot

Before the fixMy heels lift off the ground or my hips lift off the seat.

After the fixThe strength is evenly distributed to the thighs and buttocks, and the lower back is stabilized.