Exercise description of the horizontal seated leg press.  Learn about the horizontal seated leg press with video and pictures.  Also learn how the horizontal seated leg press can improve your sports performance.

Primary muscles worked:  Quads

Synergist Muscles:  Glutes, Hamstrings

Mechanics:  Compound

Equipment:  Seated Leg Press Machine

How to perform the exercise:  The horizontal seated leg press is performed on the machine with the same name. The athlete will step up and in to the seat of the machine. The athlete should adjust the seat so that the knees form an angle just under 90 degrees. The feet should be about shoulder width apart on the foot platform. When ready, the athlete will push through their feet utilizing the muscles in their quads and glutes so that the legs reach full extension. At this point, if there is a safety catch bar, the athlete should disengage this bar; however, if the athlete gets in to a compromised situation they should be able to easily re-engage the safety catch. The athlete will then grab on to the handle bars typically located on the side of the machine and continue the exercise. The athlete will bend at the knees, again creating the 90 degree angle that they started the exercise with. From here, the athlete will again press with the legs pushing through the feet. After the desired number of repetitions is completed, the athlete should engage the safety catch and slowly lower the weight back to the safety pins. That athlete should never get off of the horizontal seated leg press machine until the weight is safely and securely on the safety pins.

Spotting the exercise:  A spotter should only be needed in a worst case scenario during the horizontal leg press. If the safety bar fails, it is up to the spotter to push up on the platform and assist the athlete until the weight is safely on the weight pins. The spotters other job is to make sure the athlete maintains perfect form during the lift.

Sport specific application:  Leg drive is an important component of sports. It can be seen in various movements such as jumping, running, and changing directions to name a few. The horizontal seated leg press utilizes a movement pattern that can be transitioned to these other movements. What this exercise does so well is it isolates the quads in a stable environment. This will allow the athlete to focus purely on the overall strength of these muscles which can in turn relate to strength in the movements mentioned above.