How to do a Machine Leg Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Leg Press Machine
Workouts with Machine Leg Press
Target muscles worked
Instructions for Proper Form
Machine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Sit upright in a leg press machine positioning your shoulders and hips against the backpad while placing your feet shoulder-width apart slightly angled out on the platform.
- Place your heels just below your knees and evenly distribute the weight through your feet
- Grab ahold of the brace bars and brace your core to keep your lower back and shoulders touching the backpad.
- Keeping your heels on the platform, extend your legs until just before your reach full extension.
- Controllably return to the starting position.
Common Form Mistakes
Knees Caving In
Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.
Locking out Knees
Don’t lock out your knees at the end of the movement. This can place a lot of tension on your knees, and increases the risk of injury. Keep a slight bend in your knee even at full extension.
Weight & 1 Rep Max Calculator
Average Machine Leg Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps80lbs1 Rep Max100lbs
- intermediate8reps105lbs135lbs
- advanced8reps120lbs150lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Machine Leg Press
1. Leg Press
99.7 mSCORESWAPPED 11,429 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
2. Leg Extension
99.4 mSCORESWAPPED 8,927 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Hack Squat
90.1 mSCORESWAPPED 1,653 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
4. Machine Leg Press
95.1 mSCORESWAPPED 1,323 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
5. Dumbbell Squat
94.1 mSCORESWAPPED 1,321 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
6. Back Squat
99.3 mSCORESWAPPED 1,308 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
7. Dumbbell Lunge
97.6 mSCORESWAPPED 1,195 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.