High-Foot Leg Press

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius
• Adductor Magnus

Helps

• Rectus Femoris
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Sled Machine or Lever Machine

Technique

1. Sit in the leg press with the back and hips flat against the pad.
2. Place the feet high on the platform, shoulder-width apart, with the toes slightly out.
3. Release the safeties and lower the platform until the knees are about 90 degrees, without the hips lifting.
4. Push the platform away through the heels and stop just short of locking the knees.
5. Re-engage the safeties at the end of the set.

Cues

• Push through the heels.
• Keep the hips and lower back pressed into the seat.
• Control the lowering.

Common mistakes

• Lowering so far that the pelvis lifts and the lower back rounds.
• Locking the knees hard at the top.
• Letting the knees cave in.
• Placing the feet so high that the heels lift.

Alternatives

• Leg Press
• Low-Foot Leg Press
• Hack Squat