squat PatternBeginnerPhase 1: Adaptation (Main Lift 1)
3. Leg Press Machine
The seated leg press allows beginners to build lower-body strength with complete spinal support. It isolates the legs while removing axial loading on the lower back.
Primary MusclesQuadriceps, Gluteus Maximus
Secondary MusclesHamstrings, Calves
Equipment45-Degree or Seated Leg Press Machine
Photorealistic Visual Guidance
B. Before You Start
Equipment Setup:
Select a light starting resistance (e.g. 40-60 kg) using the weight pin.
Seat Adjustment:
Adjust backrest angle to ~60-70 degrees so your hips stay securely in place without lifting.
Posture Alignment:
Keep head, upper back, and lower back firmly against the back pad throughout.
Foot Placement:
Place feet flat on the sled platform, shoulder-width apart, toes pointing slightly outward (5-10°).
C. Starting Position
- Sit fully back against the back pad with your lower back pressed firmly against the seat.
- Place both feet flat on the footplate, shoulder-width apart.
- Align your knees directly over your second and third toes.
- Grip the side handles gently to stabilize your upper body.
- Disengage the safety lever by pressing slightly and rotating the handles out.
D. Movement Steps
- Unlock the machine by pushing slightly forward through your heels.
- Inhale deeply and slowly lower the platform by bending your knees to approximately 90 degrees.
- Pause briefly at the bottom without letting your lower back round off the pad.
- Exhale as you press smoothly back up through your mid-foot and heels.
- Stop just short of locking your knees out at the top position.
E-H. Breathing, Tempo & Prescriptions
Breathing
Inhale slowly as the sled moves toward you. Exhale steadily while pressing the sled away. Never hold your breath during the press.
Tempo
2 seconds to press out, 1 second pause at top, 3 seconds to lower under control.
Range of Motion
Lower until knees reach a 90-degree angle. Do not allow your tailbone to tuck or lift off the back pad (butt wink).
Prescription
2 sets • 10-15 reps
RPE 5-6 (3-4 reps in reserve)
I. What You Should Feel
Working Muscles
Smooth tension across the front of your thighs (quads) and glutes.
Normal Effort
Mild muscular warmth and exertion in the legs.
Should NOT Feel
No knee joint pinching, no lower back strain or lifting off the seat.
J. Common Mistakes
Knees Collapsing Inward (Valgus)
Allowing the knees to cave inside the toe line during the press.
💡 Coaching Cue: Keep knees tracking directly over your second and third toes.
Locking Knees at Top
Snapping the knees straight into full extension under load.
💡 Coaching Cue: Maintain a soft 5-degree bend in the knees at the top of the press.
K-L. Safety Notes & Stop Conditions
Safety Notes
- Always engage safety stops before exiting the machine.
- Keep heels glued flat against the footplate at all times.
Stop Immediately If
- Sharp pain in either knee joint
- Lower back pressure or pulling sensation
M-P. Variations, Alternatives & Progression
Easier Variation
Seated Leg Extension Machine with light load
Machine Alternative
Seated Leg Extension plus Seated Leg Curl
Home Alternative
Chair Sit-to-Stand with hand support
Progression Rule
Master 2 sets of 15 clean reps at RPE 5 before increasing weight by 5kg increments.