How to do a Machine Leg Press

Authored by Fitbod

About Machine Leg Press

Sets Logged
1,729,428
Popularity Rank
78th
Difficulty
Beginner
Quads Strength
98 mSCORE 6th
Equipment Required
  • Photo of Leg Press Machine
    Leg Press Machine
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. Place your heels just below your knees and evenly distribute the weight through your feet
  3. Grab ahold of the brace bars and brace your core to keep your lower back and shoulders touching the backpad.
  4. Keeping your heels on the platform, extend your legs until just before your reach full extension.
  5. Controllably return to the starting position.

Common 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.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    80
    lbs
    1 Rep Max
    100
    lbs
  • intermediate
    8
    reps
    105
    lbs
    135
    lbs
  • advanced
    8
    reps
    120
    lbs
    150
    lbs

Enter your stats to calculate your Sets & Reps