Lever Seated Leg Press (plate loaded)
The Lever Seated Leg Press (plate loaded) primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Soleus. It is a machine compound exercise at beginner difficulty.
The Lever Seated Leg Press (plate loaded) is a beginner compound exercise performed with machine, following a squat movement pattern. It primarily targets the Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Rectus Femoris.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Soleus |
Muscles Worked
The Rectus Femoris is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Gluteus Maximus, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
How to Perform
Preparation
- Sit on machine with back on padded support.
- Place feet on platform.
- Grasp handles to sides.
Execution
- Push platform(s) away by extending knees and hips until knees are fully extended.
- Return until hips are completely flexed.
- Repeat.
Comments
- Adjust seat and back support to accommodate near full range of motion without forcing hips to bend at waist.
- Keep knees pointed same directions as feet.
- Do not allow heels to raise off of platform, pushing with both heel and forefoot.
- Placing feet slightly high on platform emphasizes Gluteus Maximus.
- Placing feet slightly lower on platform emphasizes Quadriceps.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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