Strength Training · Bodybuilding
High-Foot Leg Press
The high-foot leg press uses a higher foot position on a 45-degree leg press to train your glutes and thighs, with more emphasis on hip movement than a lower foot placement.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Sit in the machine with your hips and back supported by the pads.
- Place your feet shoulder-width apart high on the platform, with both soles fully on its surface.
- Press the platform away until the carriage clears the safety stops.
- Release the safety stops using the handles.
- Lower the platform toward you by bending your knees and hips.
- Press the platform away until your legs are nearly straight.
- Re-engage both safety stops after your final repetition.
- Lower the carriage onto the stops.
Form cues
- Keep your knees tracking over your toes.
- Push through your whole foot.
- Exhale as you press.
Common mistakes
- Lowering until your pelvis curls upShorten the descent so your pelvis stays still against the pad.
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without a rebound.
- Snapping your knees straightFinish each press with a slight knee bend rather than a forceful lockout.
Safety
Excessive load or depth can strain your lower back or knees as your position changes under pressure. An unsecured carriage can descend unexpectedly and trap you.
- Set the machine's adjustable safety limiters to catch the carriage below your intended range.
- Test your foot position and range with a light load before adding weight.
- End the set before fatigue prevents you from pressing the carriage back to the stops.
- Confirm the carriage is securely resting on both stops before removing your feet.
If you have knee, hip, or lower-back pain, use a lighter load and shorter pain-free range, or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- 45-Degree Leg Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min 30 sec
Start with a weight that leaves you able to complete two or three more controlled repetitions.