Leg press with both legs

Sit on the seat cushion of the leg press and lean your back against the pad. Adjust the seat so that a right angle is formed between your upper and lower legs to protect your knee joints. The knees and feet slightly point outward. Some devices allow you to adjust the backrest for optimal comfort during training. Depending on the target muscle, position your feet on the footplate. Keep your gaze forward. Many machines have additional handles to ensure extra stability in your body. Now release the device's lock to begin the classic leg press with both legs.

For devices where you push the footplate away, you are already in the starting position with an angle of about 90 degrees between your legs. Start the execution by pushing the footplate away from you.

Movement execution

Exhale and press your legs to move your body away from the fixed footplate. Carry out the movement until your legs are almost fully extended. However, maintain a slight bend in your legs to protect your knee joints. Then inhale and bring your body and footplate closer together by bending your legs. Stop again at an angle of about 90 degrees between the upper and lower legs to protect the knees from injuries.

In the narrow foot position, there is only a small distance between the feet, directly strengthening the abductors.

In an extended foot position, you place your feet outside the hips on the plate. The focus now shifts to the adductors.

With an elevated foot position, you position your feet towards the upper end of the footplate. This results in a more intense engagement of the rear thighs and your glutes.

Conversely, a low foot position at the lower end of the plate primarily targets the front muscles of the thighs.

Stressed muscles and common mistakes

For further details on the involved muscle groups and common mistakes during the execution of the exercise Single-Leg Leg Press, you can find information on the page for Leg Press classic (horizontal).

Alternative variants to the leg press with both legs

To diversify your training, you can also resort to similar exercises or other variations of Single-Leg Leg Press.