Muscle group:   The leg muscles

Trained muscle:   Thigh front

Fitness level:   Beginner, advanced, experienced

Type of training:   Machine exercises


Leg press is one of the most effective exercises for the front of the thigh. On a much lower rate some versions work out the back of the thigh, the butt, and the lower back as well.

Leg press

The leg press is performed on the machine or rack. Here, we can find various types that allow us to train different variations. On the leg press machine we usually have the platform for our feet right in front of us. Here, we overcome the resistance on the horizontal line. But the back rest can be adjusted at different angles, so we either exercise sitting or lying. Beginners could already work out on the machine. On the leg press rack the weight moves freely. We usually work on an inclined line pushing it upward. Only advanced and experienced athletes should work out on the rack.

Leg press on the machine

The seated leg press on the machine is the basic version of the exercise. We sit in the machine. Our complete back rests on the cushion. Set your feet with the entire sole shoulder wide on the platform. Your knees pull slightly to the outward to have them in one line with the feet. In the beginning the knee angle should not be below 90°. Experienced athletes of good physical health and with a very clean execution can choose lower angles as long as the lower back remains on the cushion. It is recommended to not work out below 70°. Tense your abdominal muscles and grab the handles on the sides with both hands to stabilize the body. Start to extend and bend your legs alternately. In the end position never extend your leg maximally. The soles of your feet remain on the platform completely during the entire exercise.

Seated leg press

Seated leg press

The execution of the horizontal leg press is similar to the seated version. Due to the lying position and the resistance cushions on our shoulders some athletes could feel uncomfortable to their lower back or shoulder. If so, please continue with the seated leg press.

Horizontal leg press

Horizontal leg press

Leg press on the rack

Leg presses on the rack also work the same way. Here, we have to be careful with the weights. Once we release the holders the platform moves freely what causes the risk of crushing body parts. Also, be careful with your lower back. Just bend your legs as far as you can keep the complete lower back on the rest. Raising the lower back could cause complaints or injuries.

Incline leg press

Incline leg press

Also work out squats.


Antagonist: Thigh backside

Stretching: Front thigh stretches

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