Video
Instructions
- Sit on the machine with your back and head against the support pad.
- Place your feet shoulder-width apart on the footplate.
- Grip the handles and disengage the safety locks if present.
- Push through your heels to extend your legs, but do not lock your knees.
- Slowly lower the footplate until your knees are at a 90-degree angle.
- Push the weight back up to the starting position with control.
Technical Tips
- Keep your feet flat on the platform throughout the movement.
- Do not lock out your knees at the top of the movement.
- Avoid lifting your hips or lower back off the seat.
- Maintain a controlled tempo to prevent using momentum.
Breathing Tips
- Inhale as you lower the weight toward your body.
- Exhale as you push the weight back to the starting position.
Restrizioni mediche
- Knee injuries
- Hip joint issues
- Lower back pain
- Post-surgical leg or spinal conditions
What muscles do I work with the Seated Leg Press?
The Seated Leg Press primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves for support and stability.
Is the Seated Leg Press safe for beginners?
Yes, the Seated Leg Press is a beginner-friendly exercise thanks to its guided movement and back support, reducing the risk of injury.
How do I position my feet on the leg press machine?
Place your feet shoulder-width apart in the middle of the footplate to ensure even pressure and optimal muscle engagement during the movement.
Can I use the Seated Leg Press instead of squats?
While the Seated Leg Press is not a direct replacement for squats, it offers a safer and more controlled alternative for targeting similar lower body muscles.
How deep should I go on the Seated Leg Press?
Lower the weight until your knees form a 90-degree angle, ensuring proper form without placing undue stress on your joints.
The Seated Leg Press is a fundamental lower body strength training exercise performed on a guided machine. It effectively builds power and endurance in the legs by simulating a squat-like motion in a safer, seated position. This machine-based movement allows for controlled resistance and is ideal for individuals seeking to develop quadriceps strength without placing excessive strain on the spine or requiring advanced balance. With adjustable resistance and back support, the Seated Leg Press is particularly beneficial for beginners, seniors, and those in rehabilitation settings. The exercise targets the quadriceps as the primary movers while engaging the glutes, hamstrings, and calves for assistance and stabilization. Its guided nature helps enforce proper joint alignment and reduces injury risk, making it a reliable choice for muscle development and lower body conditioning. Whether included in hypertrophy-focused programs or general fitness routines, the Seated Leg Press provides a scalable and efficient way to improve lower body strength and muscular symmetry.