Incline Leg Press

Person performing an incline leg press, extending both legs to push the footplate upward from a bent-knee position

TARGET MUSCLES:

  • Quadriceps femoris: Primary muscles located at the front of the thighs that extend the knees during the pressing movement.
  • Gluteus maximus: Buttock muscle that extends the hips as the legs press the weight upward.
  • Hamstrings: Muscles at the back of the thighs that assist with hip extension and lower-body stabilization.
  • Adductor magnus: Inner thigh muscle that assists with hip extension during the pressing movement.

START POSITION:

  • Sit in the inclined leg press machine with the back and hips supported firmly against the padded seat.
  • Place both feet approximately shoulder-width apart on the footplate, keeping the heels in contact with the surface.
  • Position the feet so the knees track comfortably in line with the toes.
  • Begin with the knees and hips bent to a comfortable angle while maintaining contact between the lower back and the seat.
  • Grasp the machine handles, if provided, and engage the abdominal muscles to maintain a stable position.

PROCEDURE:

  • Exhale as you press through both feet, extending the knees and hips to push the footplate upward along the machine's inclined track.
  • Continue extending the legs until they are nearly straight without forcefully locking or hyperextending the knees.
  • Maintain even pressure through both feet while keeping the knees aligned with the toes and the back and hips supported against the seat.
  • Inhale as you slowly bend the knees and hips, allowing the footplate to return toward the starting position under control.
  • Lower the weight only as far as the hips and lower back can remain comfortably supported against the seat.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid forcefully locking or hyperextending the knees at the top of the movement.
  • Precaution: Do not lower the footplate so far that the pelvis tilts backward or the lower back rounds away from the seat.
  • Precaution: Keep the feet securely positioned on the footplate and avoid allowing the knees to collapse inward.
  • Precaution: Follow the machine manufacturer's instructions for engaging and releasing the safety stops. Never release the weight carriage without maintaining control of the load.
  • Beginner variation: Use lighter resistance and a reduced range of motion while developing proper technique and lower-body strength.