Skip to main content

Seated Leg Press Machine

Step by step instructions, muscle activation and variants for the Seated Leg Press Machine.

MediumGlutesQuadriceps

About this exercise

A machine-based compound leg exercise performed in a seated position, targeting the quadriceps as the primary mover with glute and hamstring involvement. The seated lever configuration provides stability and a guided range of motion, making it suitable for building lower body strength and muscle mass.

How to Perform

  • Adjust the seat so your knees are at approximately a 90-degree angle when your feet are flat on the footplate
  • Sit upright with your back firmly against the backrest and grip the side handles
  • Press both feet into the footplate and extend your legs, straightening them without locking the knees
  • Slowly bend your knees and return the footplate to the starting position under control
  • Keep your feet flat on the plate and your lower back pressed against the backrest throughout
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Seated Leg Press Machine

The Seated Leg Press Machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore