To do a horizontal machine leg press, set the seat so your hips stay down at your deepest rep, place feet mid platform, then press and lower with full-foot pressure. It targets the quadriceps most, with strong work from glutes and hamstrings. The most common mistake is letting the hips lift and the low back round, so shorten the depth and move the seat back until you can keep your pelvis still. Progress by adding reps at the same depth before adding load.
Step-by-step form
- Set up: Set the seat distance so knees are bent at the start.
- Brace: Place feet mid platform, about shoulder width, toes slightly out.
- Initiate: Unrack or release the safety handles.
- Main rep path: Lower the platform until your thighs reach a comfortable depth.
- Hardest point: Keep hips heavy in the seat and knees tracking toes.
- Finish: Press up to a soft knee lockout without snapping.
- Reset: Re-brace and repeat with the same depth.
Who this variation is for
This is a strong choice for advanced lifters who want heavy quad work without the balance demands of free-weight squats.
- Best fit: Lifters tracking heavy quad output with strict depth
- Not ideal when: Hip or low-back flexion irritates your reps
- Better option if not ideal: Machine squat or dumbbell squat
Setup and equipment
A small seat adjustment changes depth and joint comfort. Dial it in before loading heavy.
- Setup position: Hips down, lower back flat, hands on side handles
- Equipment setup checks: Foot platform locked, safeties set, sled moves smoothly
- Start load/resistance: A load you can press for 8-10 controlled reps
- Bracing and breathing plan: Inhale before each descent, exhale through the press
Muscles worked and movement pattern
This is knee and hip extension with a stable torso. You should feel the quads working hardest through the mid range.
| Role | Muscles |
|---|---|
| Primary | Quadriceps |
| Secondary | Glutes, hamstrings |
| Stabilizers | Core, adductors |
Performance snapshot
- Variation: Horizontal machine leg press
- Best for: Heavy quad loading with stable mechanics
- Primary muscles: Quadriceps
- Equipment: Horizontal leg press machine
- Difficulty: Advanced
- Primary goal: Strength and hypertrophy
Technique cues for heavier loads
- Hips stay heavy in the seat.
- Knees track in line with toes.
- Keep full-foot pressure, no heel lift.
- Control the last 2 inches of depth.
- Drive up without bouncing off the stops.
Mistakes that limit your progress
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips lift at the bottom | Seat is too close or depth is too deep | Move the seat back and shorten depth until hips stay down. |
| Knees cave in on the press | Stance is too narrow or load is too heavy | Widen stance slightly and reduce load 5-10%. |
| Bouncing off the bottom | Using momentum to move heavy load | Pause 1 second at depth, then press smoothly. |
What you should feel
- At the start of each rep: Full-foot pressure and tight core brace
- During lowering or lengthening: Quads and glutes loading evenly
- During the hardest point: Quads burning through the mid range
- At lockout or finish: Strong legs without knee snap
- If you feel joint pain: Reduce depth and load, then recheck foot placement
Regressions (Easier Versions)
- Shorter range with a lighter load to keep hips down
- Bodyweight squat to relearn depth and knee tracking
Progressions (Harder Versions)
- 1-second pause at the bottom on every rep
- Single-leg leg press with strict range control
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Barbell squat | When you want full-body loading | Builds balance and overall strength |
| Dumbbell squat | When you want lighter loading | Easier to control depth |
| Smith machine squat | When you want guided stability | Keeps a consistent bar path |
How to keep getting stronger
Choose a track based on your current block focus. Use higher load days and one lighter technique day to keep depth and speed consistent.
For Strength
- Sets: 4-6
- Reps: 3-6
- Rest: 2-4 min
- Frequency: 1-2x/week
- Progression rule: Add 2.5-5% load once all sets hit top reps at the same depth.
For Muscle Growth
- Sets: 3-5
- Reps: 6-12
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add a small load.
For Skill / Return to Training
- Sets: 2-4
- Reps: 8-12
- Rest: 90 sec
- Frequency: 2x/week
- Progression rule: Increase depth control before increasing load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 8 | Baseline load | Lock in depth and tempo |
| 2 | 4 x 9 | Same load | Add controlled reps |
| 3 | 5 x 8 | +2.5-5% load | Increase total work |
| 4 | 5 x 8-9 | Same load | Keep depth under fatigue |
When to increase weight or difficulty
- Baseline benchmark: All sets hit target depth with steady tempo.
- Progress marker after 3-4 weeks: Add 2.5-5% load without hip lift.
- Advanced progression trigger: Add a pause or single-leg work once speed stays stable.
Safety and Contraindications
Leg press should feel smooth on knees and hips. Stop if you feel sharp pain or your low back starts to round.
- Stop the set if: Sharp knee pain or low-back pinching appears.
- Use caution if: You have hip impingement or recent back flare-ups.
- Safer substitutions: Bodyweight squat, dumbbell squat, or lighter partial range.
FAQs
How deep should I go on the horizontal leg press?
Go as deep as you can keep your hips down and lower back flat. If your hips lift, shorten the range or move the seat back.
Where should my feet go for more quad focus?
Place feet mid platform and about shoulder width. A higher foot placement shifts more load to glutes and hamstrings.
Is it okay to lock out the knees?
Finish with a soft lockout, not a hard snap. Keep tension in the legs and avoid resting at the top.
How many sets per week work best?
Most advanced lifters do 6-12 hard sets per week, split over 2 sessions. Adjust based on recovery and squat volume.
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