Exercise · Legs and glutes
Seated leg press: how to do it right
The seated leg press is a machine where you sit and push a platform away with your feet. It mainly works your quadriceps and glutes, with help from your hamstrings and adductors. It’s a solid option if you want to load your legs without having to balance like in squats.
- Quadriceps
- Glutes
- Hamstrings
- Adductors
Doable at all 76 gyms GoSet follows
The essentials
- Feet hip-width in the middle of the platform.
- Press without locking your knees.
Muscles worked
- Primary
- Quadriceps · Glutes
- Secondary
- Hamstrings · Adductors
How to do it
- Set the seat so your back is fully supported and your knees are bent around 90 degrees at the start.
- Place your feet hip-width in the middle of the platform, heels flat on it.
- Grab the handles, keep your lower back on the pad, look forward, and take a deep breath in.
- Press the platform away under control until your knees are almost straight, but do not lock them.
- Lower the platform back down slowly for about 2 to 3 seconds, keeping heels down and knees in line with your feet.
- Repeat with the same control and smooth breathing, exhaling as you press.
Common mistakes
Locking out the knees
Instead : Always keep a slight bend at the top. Push hard, but stop just before your knees snap into full extension.
Feet too high or too low on the platform
Instead : Start with your feet in the middle of the platform, hip-width. Only adjust slightly if you feel too much pressure in your knees or if your heels want to lift.
Going too deep and rounding the lower back
Instead : Go down only as far as you can keep your lower back glued to the pad and stay in control. If your pelvis tilts or your back lifts, shorten your range a bit.
Bouncing at the bottom
Instead : Slow down the descent, keep constant tension, and add a tiny pause at the bottom instead of letting the weight pull you down.
Coach tips
- Keep a controlled tempo: 2 to 3 seconds down, about one second up, no jerking.
- Think about pushing through your whole foot, especially the heels, to better feel your quadriceps and glutes.
- Start with a weight that leaves you with 1 or 2 reps in the tank so you can keep solid form.
- If you feel sharp pain in your knee or hip, stop the set and talk to a professional before doing more.
Variations
- You can bring your feet a bit closer to focus more on the front of your thighs, or slightly wider to feel your adductors a bit more.
- You can do slower sets (especially on the way down) to increase time under tension without loading much heavier.
Sets and reps
On the seated leg press, you’ll often see 3 to 4 sets of 8 to 15 reps, with a weight you can control through your chosen range of motion.
Equipment
Alternatives for the same muscles
Log your Seated leg press sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Where should I put my feet on the seated leg press?
Start with your feet hip-width in the middle of the platform, heels flat. From there, adjust slightly to what feels comfortable for your knees and hips.
Should I fully straighten my knees?
No. Press hard, but keep a small bend at the top. Locking your knees takes tension off the muscles and can be rough on the joint.
How deep should I go on the leg press?
Go as deep as you can while you control the weight and keep your lower back on the pad. If your back rounds or your knees feel pinchy, shorten the range a bit.
What if my knee hurts on the seated leg press?
Stop the exercise right away for that session. Talk with a health or training professional to check your form, setup, and if this movement is right for you.