QUADRICEPS · MACHINE
How to do the machine leg press horizontal
The machine leg press horizontal trains your quadriceps, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Select the appropriate load and sit down.
- Place your feet flat on the platform at a comfortable width.
- Bring your shoulders back, engage your abs, and grab the handles by your sides.
- Take a breath and press the platform forward until you straighten your legs. Exhale.
- Bend your legs slowly as you breathe in.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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