Quads
Seated Leg Press Machine
The Seated Leg Press Machine 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 with the feet on the footplate.
- Sit with the back against the pad, feet shoulder-width in the middle of the plate, and hold the handles.
- Push the footplate away until the legs are nearly straight.
- Let the plate return slowly until the knees are back to about 90 degrees.
- Press again through the whole foot, stopping short of lockout.
Tips
- Keep the hips and lower back against the seat the whole set.
- Control the return instead of letting the stack drop.
Common mistakes
- Locking the knees hard at the end.
- Letting the stack slam between reps.
- Knees drifting inward during the push.
Muscles worked by the Seated Leg Press Machine
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.
Seated Leg Press Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Seated Leg Press Machine work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Seated Leg Press Machine good for beginners?
Yes. The Seated Leg Press Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Leg Press Machine?
For example the Horizontal Leg Press, Leg Press and Vertical Leg Press. They train mostly the same muscles.
How do you make the Seated Leg Press Machine 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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