Leg Press (Feet High)
Primary
Glutes
Secondary
Hamstrings, Quadriceps
Equipment
Machine
Difficulty
Beginner
Type
Squat
Leg Press (Feet High)
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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.
Muscles worked: Leg Press (Feet High)
Also targets: Hamstrings, Quadriceps
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Leg Press (Feet High) form guide
- 1
Sit in the leg press machine.
- 2
Place your feet high on the platform, hip-width apart.
- 3
Unrack the weight and lower the platform.
- 4
Lower until your knees are at about 90 degrees.
- 5
Press through your heels to extend your legs.
- 6
Control the weight back down and repeat.
What are the best tips for the Leg Press (Feet High)?
High foot placement emphasizes glutes and hamstrings.
Keep your lower back pressed into the pad.
Don't lock out your knees at the top.
When to Use the Leg Press (Feet High)
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.
What are common Leg Press (Feet High) mistakes to avoid?
Placing feet too low (quad emphasis).
Squatting patterns like the Leg Press (Feet High) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus maximus) absorb the work.
Lower back lifting off the pad.
A compromised back position during the Leg Press (Feet High) puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using too much weight.
Loading more weight than you can control on the Leg Press (Feet High) forces compensatory movement patterns that bypass your Glutes (gluteus maximus). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Leg Press (Feet High) right for you?
All levels wanting machine-based glute training.
How to Program the Leg Press (Feet High)
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.
What are good alternatives to the Leg Press (Feet High)?
Other Variations
- Wide Stance Leg Press
- Single-Leg Press
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.
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Safety Notes
- Keep lower back pressed into pad.
- Don't use excessive range of motion.