Primary
Glutes
Secondary
Hamstrings, Quadriceps
Equipment
Machine
Difficulty
Beginner
Type
Squat
Preview a first week that includes Leg Press (Feet High)
MySetPlan shows you when to use Leg Press (Feet High), how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The leg press with feet placed high on the platform shifts emphasis from quads toward glutes and hamstrings by creating a more hip-dominant pressing angle. The higher your feet, the more your hips have to flex at the bottom and extend at the top. This simple adjustment transforms the quad-dominant leg press into a glute builder.
When to use it
Use for glute-focused leg pressing.
Who it's for
All levels wanting machine-based glute training.
Place your feet at the top of the platform rather than the middle or bottom. Drive through your heels rather than your toes. Keep your lower back pressed firmly into the pad throughout—if it lifts, reduce the depth.
Also targets: Hamstrings, Quadriceps
See where Leg Press (Feet High) fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Sit in the leg press machine.
Place your feet high on the platform, hip-width apart.
Unrack the weight and lower the platform.
Lower until your knees are at about 90 degrees.
Press through your heels to extend your legs.
Control the weight back down and repeat.
High foot placement emphasizes glutes and hamstrings.
Keep your lower back pressed into the pad.
Don't lock out your knees at the top.
Program high-foot leg press when you want machine-based glute emphasis, as an alternative to squats, or when hip thrusts are unavailable. Use moderate to high reps. They pair well with leg curls for complete posterior chain work.
Placing feet too low (quad emphasis).
Squatting patterns like the Leg Press (Feet High) coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
Lower back lifting off the pad.
Changing your back position during the Leg Press (Feet High) can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using too much weight.
Loading more weight than you can control on the Leg Press (Feet High) often creates compensations that shift work away from your Glutes (gluteus maximus). Reduce the load until each rep follows the intended path.
All levels wanting machine-based glute training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 90s-2min.
MySetPlan places Leg Press (Feet High) inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Leg Press (Feet High) — and builds them into a monthly program. Every set, every rep, planned out.
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Leg Press (Feet High)
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Frequently Asked Questions About the Leg Press (Feet High)
The Leg Press (Feet High) primarily targets the Glutes (gluteus maximus), Hamstrings, making it an effective exercise for glutes development. Secondary muscles worked during the Leg Press (Feet High) include Quadriceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Leg Press (Feet High) is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting machine-based glute training. Start with lighter weights to master proper form before progressing.
For the Leg Press (Feet High), the recommended approach depends on your goals. 3-4 sets of 10-15 reps. Rest 90s-2min. For strength, use 5-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Leg Press (Feet High) typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Leg Press (Feet High) include: Barbell Back Squat, Barbell Hip Thrust. These exercises target similar muscle groups as the Leg Press (Feet High) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.