The Machine Leg Press is a beginner-friendly machine strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Leg Press
Sit in the machine with your back fully against the pad and feet shoulder-width on the platform.
Release the safety handles and grip the side bars to keep your torso and hips locked in place.
Lower the platform slowly toward your chest over 2 to 3 seconds until your knees reach about 90 degrees.
Keep your lower back flat against the pad and your knees tracking in line with your toes.
Drive the platform back up by pressing through the heels and the middle of the foot.
Stop just short of locking the knees at the top, then control the next rep down without resting the stack.
02 The payoff
Why it earns its spot
Builds quad and glute strength with heavy, scalable load.
Removes spinal compression while still loading the legs hard.
Provides a safe leg-day option for lifters returning from back issues.
03 Don't do this
Common mistakes
Letting the lower back round and lift off the pad at the bottom, which puts the spine at risk.
Locking the knees out hard at the top of every rep, slamming the joint under heavy load.
Letting the knees cave inward on the press, which strains the knees and loses force production.
Cutting the range short and pressing only the top few inches, which trains a fraction of the leg.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Leg Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
