Quads
Horizontal Leg Press
The Horizontal Leg Press is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, gluteus maximus 20% and quads (vastus medialis) 20%.
How to do it
- Adjust the seat so the knees are bent about 90 degrees when the feet are on the footplate.
- Sit with the back flat on the pad, feet shoulder-width in the middle of the plate, and hold the side handles.
- Push the plate away until the legs are nearly straight.
- Bend the knees slowly and let the plate come back until the knees reach about 90 degrees.
- Press again through the whole foot, stopping just short of lockout.
Tips
- Keep the lower back and hips in contact with the seat.
- Push evenly through the heels and the balls of the feet.
Common mistakes
- Snapping the knees into lockout.
- Letting the hips curl off the seat at the bottom.
- Knees caving inward during the press.
Muscles worked by the Horizontal Leg Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Horizontal Leg Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Horizontal Leg Press work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Horizontal Leg Press good for beginners?
Yes. The Horizontal Leg Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Horizontal Leg Press?
For example the Leg Press, Seated Leg Press Machine and Vertical Leg Press. They train mostly the same muscles.
How do you make the Horizontal Leg Press harder?
Add weight or reps, or move on to the Vertical Leg Press and Leg Press Narrow Stance.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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