Machine Leg Press (Plate Loaded)
How to do it
Starting position
- Sit with your back and hips pressed fully against the backrest.
- Place your feet in the center of the footplate shoulder-width apart.
- Load the same weight on both sides.
- Press the sled up, then release the safety latches.
Movement
- Bend your knees and slowly lower the footplate toward your body.
- Lower down only until just before your lower back lifts off the backrest.
- Push the footplate away with your entire foot.
- Do not fully lock out your knees, keeping a slight bend.
Breathing
Inhale as you lower, exhale as you press.
Cautions
- If you lower too deep and your pelvis tucks, it puts heavy stress on your lumbar discs.
- Locking your knees out completely puts stress on the joints.
- Always re-engage the safety catch when the set ends.
- If your knees cave inward, align them with your toes.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Adductors |
| Equipment |  Leg press |
| Movement pattern | Squat |
| Rep range | 8–15 reps |
8 similar exercises
Representative exercise: Machine Leg Press (Plate Loaded)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the leg press, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Sled 45° Narrow Stance Leg PressHarderSled 45° One Leg PressHarderGoblet SquatSimilar exerciseMachine Squat (Plate Loaded)Similar exerciseBodyweight SquatSimilar exerciseBarbell Back SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.