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Instructions
- Sit on the machine with your back flat against the pad and feet shoulder-width apart on the platform.
- Grip the handles and disengage the safety lock.
- Push the platform by extending your legs without locking your knees.
- Lower the platform slowly by bending your knees to approximately 90 degrees.
- Repeat the movement for the desired number of repetitions.
Technical Tips
- Keep your feet flat on the platform throughout the movement.
- Avoid locking your knees at the top to prevent joint stress.
- Maintain a controlled tempo, especially during the lowering phase.
- Ensure your knees track in line with your toes.
Breathing Tips
- Inhale as you lower the weight toward your body.
- Exhale as you press the platform away from you.
Medical restrictions
- Knee injuries
- Lower back pain
- Hip joint disorders
The horizontal leg press is a beginner-friendly lower-body strength exercise performed on a guided machine. It primarily targets the quadriceps and glutes while also engaging the hamstrings, adductors, and calves. Ideal for those seeking controlled, isolated leg development, the machine provides back support and stability, reducing the risk of injury. The horizontal angle minimizes spinal compression and allows users to safely train with moderate to heavy resistance. This exercise is widely used in bodybuilding, general fitness programs, and rehabilitation settings to build strength, enhance muscle tone, and improve lower-body endurance. The adjustable foot platform and backrest make it adaptable for various body types and training levels. With minimal technique complexity, the horizontal leg press is especially effective for newcomers learning to develop leg power without balance challenges or barbell handling. It's a staple for progressive overload and muscular hypertrophy in lower-body routines.
What muscles does the horizontal leg press target?
The horizontal leg press primarily targets the quadriceps and glutes, while also engaging the hamstrings, adductors, and calves for support and stability.
Is the horizontal leg press good for beginners?
Yes, the horizontal leg press is excellent for beginners due to its guided movement, built-in support, and low injury risk while effectively building lower-body strength.
How deep should I go on the leg press machine?
You should lower the platform until your knees form about a 90-degree angle without letting your lower back lift off the pad to maintain safe form.
Can I use the leg press if I have knee pain?
If you have knee pain or injury, consult a medical professional first. The leg press can exacerbate issues if not performed with proper form or control.