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Machine Leg Press (Moving Chair)
Auto DetectedA machine-based compound movement targeting the quads and glutes to build lower body strength. Commonly used as a squat alternative with reduced spinal loading.
About Exercise
Equipment
Leg Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Adductors
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit in the machine with your back flat against the pad and feet hip-width apart on the platform. Adjust the seat position so your knees are bent at approximately 90 degrees.
- Brace your core and press through your heels to extend your legs.
- Stop just short of full knee lockout at the top of the movement.
- Lower the weight under control until your knees reach a 90-degree angle.
- Ensure your hips stay firmly planted on the seat throughout the rep.
Coaching Tips
Form Cues
- Drive through heels
- Knees track toes
- Back flat against pad
- Control the descent
Breathing
Exhale as you press the weight away, and inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the footplate or knees form a 90-degree angle; extend to straight legs without locking knees.
Safety
Safety Notes
- Do not lock knees at full extension
- Ensure safety stops are engaged when finished
- Stop if lower back rounds off the pad
Spotting
Not recommended; use machine safety stops.
Common Mistakes
- Locking knees at extension
- Lifting hips off seat
- Pushing with toes
- Incomplete range of motion
When to Avoid
- Acute knee pain
- Lower back injury
- Severe hypertension
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot placement
Build Up First
- Basic understanding of knee extension
- Ability to brace core
Also known as
Horizontal Leg Press, Seated Leg Press, Moving Seat Leg Press
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