Leg Press Horizontal (Machine)
Complete guide to Leg Press Horizontal (Machine). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Leg Press Horizontal (Machine)
Add the appropriate amount of weight and sit on the horizontal leg press machine with your back flat against the pad.
Place your feet shoulder-width apart on the platform.
Disengage the safety handles and hold them at your sides.
Engage your abs and take a breath.
Bend your knees to bring the platform toward you until your thighs are at least parallel with the floor.
Drive through your heels to press the platform back to the starting position, squeezing your quads at the top and exhale.
Repeat for the desired number of repetitions, then engage the safety handles.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |