Seated Leg Press

Learn how to do Seated Leg Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5 Quadriceps GlutesHamstrings

Seated Leg Press is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Seated Leg Press

How to perform this exercise correctly

1 - Set up properly on the leg press, back against the pad with your feet wider than shoulder width.

2 - Place your feet in the center of the platform, legs at shoulder width.

3 - Grab the handles and release the safety lock.

4 - Push the platform until it reaches the top position with your knees slightly bent (careful not to fully lock your knees!).

Nice, you're in the starting position

5 - Bend your knees and lower as far as you can while controlling the descent. Your back must stay flat against the machine. Breathe in.

6 - Return to the starting position while breathing out and squeezing your quads.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Leg Press

Type: Bodyweight exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 5
Calories (30 min, 70 kg): ≈ 180 cal
Video quality: 4K with male and female demonstrations

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FAQ: Seated Leg Press

What muscles does Seated Leg Press work?

Seated Leg Press primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Seated Leg Press correctly?

How to perform this exercise correctly 1 - Set up properly on the leg press, back against the pad with your feet wider than shoulder width. 2 - Place

Is Seated Leg Press good for beginners?

Seated Leg Press has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Leg Press?

Seated Leg Press requires no equipment, it can be performed anywhere.

What are the benefits of Seated Leg Press?

Seated Leg Press strengthens the Quadriceps, engages the Glutes and Hamstrings, requires no equipment so you can do it anywhere. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Leg Press?

Similar exercises to Seated Leg Press include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Leg Press better than Alternating Single-Arm Dumbbell Thruster?

Both Seated Leg Press and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Seated Leg Press requires no equipment, making it more accessible, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.