Strength Training · Bodybuilding
Arc Leg Press
The arc leg press is a supported leg press that moves along a curved, machine-guided path. It trains your thighs and glutes as you bend and straighten your legs against resistance.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat to reach the platform comfortably with your knees bent.
- Sit with your back and hips against the support pads.
- Place your feet about shoulder-width apart near the center of the platform.
- Extend your legs to take the load.
- Release the safety catches if your machine uses them.
- Bend your hips and knees to lower the load through the machine's arc.
- Press through your feet to extend your legs back to the starting position.
Form cues
- Keep your whole foot planted.
- Track your knees over your toes.
- Exhale as you press.
Common mistakes
- Hips rolling off the padShorten the descent so your pelvis stays supported throughout the repetition.
- Snapping the knees straightFinish the press with your knees slightly bent rather than forcing them into lockout.
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without a rebound.
Safety
Excessive load or depth can strain your knees or lower back, especially as fatigue changes your position. On machines with a supported carriage, unsecured catches can allow the load to move unexpectedly.
- Set the travel stops to prevent the load from pushing you beyond your controlled range.
- Test the movement with a light load before adding weight.
- End the set when you can no longer control the return.
- Engage the catches after your final rep, confirming the load is secure before removing your feet.
If you have knee, hip, or lower-back pain, use a lighter load and shorter range, or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Arc Leg Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to complete about two more controlled repetitions.