Machine Leg Press

Machine Leg Press

Type: Compound Muscle: Quadriceps Equipment: Machine

A machine-based exercise that targets your lower body muscles including quads, hamstrings, and glutes.

See all exercises

+Builds lower body strength
+Stable for heavier loading
–Can stress knees when too deep
–Less balance demand than squats

This exercise targets:

Quadriceps

Quads

Glutes

Glutes

Hamstrings

Hamstrings

Adductors

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat so you can unrack with a slight knee bend; back and hips flat on the pad
Place feet shoulder-width, toes slightly out; keep whole foot on the platform
Grip handles and brace your core; keep lower back pressed into the pad
Press to unrack, then lower slowly until knees about 90° (or as deep as hips stay down)
Let knees track over toes; don’t let them cave inward
Drive through heels and mid‑foot to press up; stop just short of locking your knees
Inhale on the way down, exhale as you press; control every rep and use safety stops