Quads exercise
Machine Leg Press
Leg flexion and extension for quads and glutes. The machine guides the movement and gives you stable support.
- Primary muscleQuads
- Also worksGlutes
- EquipmentMachine
- TypeCompound
- MovementSquat
- LevelBeginner
- Quads
- Glutes
- Machine
How to do the Machine Leg Press
4 steps, in the order you do them.
- Adjust the seat so your knees are at about 90 degrees with your feet on the platform.
- Press your back and hips firmly into the seat, with your feet hip-width apart, and grab the side handles.
- Push the platform through your whole foot until your legs are almost straight, without locking your knees.
- Return slowly until your knees come close to your chest, without lifting your hips off the seat.
Muscles worked
Common Machine Leg Press mistakes
What goes wrong most often when you do the Machine Leg Press, and how to fix it.
Your feet are too low on the platform and your heels lift at the deepest point.
Move your feet up until your heels stay planted at maximum bend.
You set the seat so close that you start with your knees against your chest.
Set the backrest so your knees start at a right angle or slightly more open.
You grab the handles and pull with your arms to push more.
Hold the handles only to stay locked into the seat. The push comes from your legs.
Alternatives to the Machine Leg Press
They work the quads with other equipment, including options for training at home.
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More quads exercises
Overhead SquatQuads · Barbell
Kettlebell Sumo SquatQuads · Kettlebell
Single Leg PressQuads · Machine
Hack SquatQuads · Machine
Frequently asked questions
What muscles does the Machine Leg Press work?
The Machine Leg Press works mainly the quads. It also works the glutes.