Exercise Library:Seated Leg Press (2024)

Step 1

STARTING POSITION: Sit in the machine, positioning your back and sacrum (tailbone) flat against the machine's backrest. Place your feet on the resistance plate, toes pointing forward and adjust your seat and foot position so that the bend in your knees is at approximately 90 degrees with your heels flat. Lightly grasp any available handles to stabilize your upper extremity. Contract (“brace”) your abdominal muscles to stabilize your spine, be careful to avoid movement in your low back throughout the exercise.


Step 2

Slowly exhale while pushing the resistance plate away from your body by contracting your glutes, quadiceps and hamstrings. Keep your heels flat against the resistance plate and avoid any movement in the upper extremity.


Step 3

Continue extending your hips and knees until the knees reach a relaxed, extended position, with the heels still pressed firmly into the plate. Do not hyperextend (lock-out) your knees and avoid lifting your butt off the seat pad or rounding out your low back.


Step 4

Pause momentarily, then slowly return to your starting position by flexing (bending) the hips and knees, and allowing the resistance plate to move towards you in a slow, controlled manner. Do not allow your upper thighs to compress your ribcage. Repeat the movement.


Step 5

Exercise Variation: Single-leg press.

Repeat the same exercise, but use each leg independently

Improper technique can lead to injury. Control the extension phase by keeping your heels in contact with the plate and avoid locking out your knees. During the return phase, control the movement and avoid compressing your upper thighs against your ribcage.

Exercise Library:Seated Leg Press (2024)

FAQs

How much should I be able to do on seated leg press? ›

As a rule of thumb, novices should start out using half their body weight. People with more experience can start at three quarters of their body weight. Wherever you start, getting the full range of motion out of your reps on the machine should be your goal. Don't just focus on pressing the most weight you can!

What are the results from seated leg press? ›

Seated Leg Press Benefits

It is also a good machine for those with weak knees or back problems because the pressure of the weights is mostly on the hamstrings and glutes during the exercise. The leg press is good for lower body development. It promotes leg development because it isolates muscles within the leg.

How many sets of leg press is enough? ›

5 sets of 10 to 12 reps is a good amount. Afterwards, your 5 sets of leg press are the best way to push your quads to the max and get everything out of them that you can. Again 5 sets is a good amount. For both squats and leg press, we recommend increasing your weight as you progress through the sets.

Is leg pressing 200 pounds good? ›

The ideal leg press weight for adult males varies depending on factors such as fitness level and age. For an intermediate male lifter (50th percentile), a comfortable leg press weight is around 191 kg (425 lb). Beginners should start with a weight that's 50 to 75 percent of their total body weight.

Is 250 lbs leg press good? ›

What is the average Horizontal Leg Press? The average Horizontal Leg Press weight for a female lifter is 258 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

Why is seated leg press so easy? ›

Because the leg press machine operates on a set path, it doesn't force you to balance as squats do. Not having to balance makes the leg press machine fairly easy to use, because you just have to focus on lifting the weight, rather than having to focus on lifting and balancing simultaneously.

Is seated leg press better than squats? ›

If you're seeking a functional, versatile exercise that builds overall strength, balance, and core stability, squats may be your go-to for weight loss. However, if your primary focus is isolating and targeting your leg muscles for hypertrophy, the leg press could be the better choice for boosting testosterone levels.

Do leg presses grow glutes? ›

A leg press will work all of the muscles in your upper legs, including your glutes. However, there are things you can do with a leg press to really get glutes gains. First, make sure you have a narrow stance when you use the leg press. Typically you use a wider stance when using this machine.

Is the seated leg press as good as the normal leg press? ›

Seated Leg Press Machine Benefits

Movement is horizontal, so there is less stress on your joints. It primarily targets your quad and recruits your glutes and hamstring depending on leg position. It adds weight to the resistance, ensuring every rep counts.

How many times a week should I train legs for maximum growth? ›

Now you know how to plan and structure your leg workouts, let's talk about how often you should train your legs. The general rule of thumb is to train your legs two to three times per week. Why? This will give you enough time to recover between workouts and allow your muscles to adapt and grow.

How much should I be able to single leg press? ›

Men: The average 1RM strength for a single-leg leg press for men is around 75% of their body weight. Women: The average 1RM strength for a single-leg leg press for women is around 60% of their body weight.

Is 500 lb leg press impressive? ›

The average Sled Leg Press weight for a male lifter is 499 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Sled Leg Press? Male beginners should aim to lift 191 lb (1RM) which is still impressive compared to the general population.

What is a respectable weight for leg press? ›

While there's no average leg press weight, you can find your own ideal weight, depending on your fitness level. Beginners should start with a weight that's 50 to 75 percent of their total body weight.

How many pounds is a leg press by itself? ›

Generally, these machines have a base weight that includes the frame, seat, and other components. On average, a leg press machine without additional weight plates might weigh between 100 to 200 pounds (45 to 91 kilograms).

References

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