Exercise guide · Legs & Glutes

Machine Leg Press

The leg press lets you push weight away using your legs while seated or lying on an angled sled. It trains quads, glutes, and hamstrings and allows heavy leg work without balancing a barbell on your back.

Targets: Quads
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Leg Press

Add weight to the sled and sit with your back and head against the pad. Place feet shoulder-width apart on the platform at mid-height.
Grip the side handles and push the platform slightly to release the safety. Keep knees slightly bent—do not lock out fully during the set.
Lower the sled by bending knees toward your chest until you reach a comfortable depth without your lower back rounding off the pad.
Press through your heels and mid-foot to extend your legs, stopping just short of a hard knee lockout.
Repeat for all reps, then push to the top and re-engage the safety before resting.

Form cues

Lower back stays flat on the pad
Knees track in line with toes
Push through heels and mid-foot
Control the lowering phase

Common mistakes

Lower back lifting off the pad at the bottom (butt wink)
Locking knees aggressively at the top
Feet placed too high, turning it into a glute-only press with limited knee bend
Hands pushing on knees to help the weight up

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Never lock the safety while the sled is loaded on your legs. Keep weight moderate until you can maintain a flat lower back through the full range.

Alternatives

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