Horizontal Leg Press

Target Muscle: Legs
Equipment: Leg Press
Level: Beginner
Horizontal Leg Press

The Horizontal Leg Press shifts the emphasis toward the quadriceps by changing the body angle relative to the 45° version. In the horizontal position, the quads work through a more direct line of resistance, while the glutes and hamstrings receive less activation. This makes it an excellent tool for quad-dominant leg days, rehabilitation settings where controlled range of motion is critical, and facilities with low ceiling heights where 45° machines won’t fit.

Step-by-Step Instructions

  1. Step 1

    1. Load weight plates evenly on the sled

  2. Step 2

    2. Sit and adjust the back pad to a comfortable recline position

  3. Step 3

    3. Place feet shoulder-width apart on the footplate, toes pointed slightly outward

  4. Step 4

    4. Release the safety handles and bend your knees, bringing the sled toward your chest

  5. Step 5

    5. Lower until your knees reach about 90° of flexion — do not let your knees cave inward

  6. Step 6

    6. Press back to the start position, stopping just before full knee lockout

Pro Tips

  • The horizontal angle shifts more load to the quads and less to the glutes compared to the 45° version — ideal if you want quad-focused training. Keep your head on the back rest; lifting your head can strain the neck. As with all leg press variations, do not let your knees cave inward during the press — this is linked to ACL stress.