Strength Training · Bodybuilding
Horizontal Leg Press
The horizontal leg press is a seated machine exercise that moves your body or the footplate along a near-horizontal path. It trains your thighs and glutes with your back supported.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat to a comfortable starting depth with your knees bent.
- Sit with your hips against the backrest.
- Place your feet about shoulder-width apart in the middle of the footplate.
- Grip the side handles.
- Push through the footplate until your legs are nearly straight.
- Bend your knees to return to the starting position.
Form cues
- Keep your knees tracking over your toes.
- Press through your whole foot.
- Exhale as you press.
Common mistakes
- Pelvis curling off the seatShorten the lowering range so your tailbone stays against the pad.
- Dropping into the bottomLower the resistance slowly enough to reverse direction without bouncing.
- Pushing on your thighsReduce the load until you can complete each rep without assistance from your arms.
Safety
Excessive load or depth can strain your knees or lower back, especially when fatigue changes your position. Snapping your knees into a hard lockout adds unnecessary joint stress.
- Check that the seat adjustment is fully locked before starting.
- Begin with a light test set before increasing the resistance.
- End the set when you can no longer maintain your position.
- Let the resistance settle fully before leaving the seat.
If you have ongoing knee, hip, or lower-back pain, use a lighter load and shorter range or seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Horizontal Leg Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to perform about two more controlled reps.