Leg Press (Feet High)
Primary
Glutes
Secondary
Hamstrings, Quadriceps
Equipment
Machine
Difficulty
Beginner
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Leg Press (Feet High) is a compound squat pattern movement that primarily targets your glutes. Use for glute-focused leg pressing.
Everything You Need to Know About the Leg Press (Feet High)
The Leg Press (Feet High) is a good for beginners exercise that targets your Glutes (gluteus maximus) and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute-focused leg pressing. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting machine-based glute training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Leg Press (Feet High)
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Keep lower back pressed into pad.
- Don't use excessive range of motion.