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Upper Legs · Leverage Machine
Leg Press Machine Normal Stance (Variation 2)
Leg Press Machine Normal Stance (Variation 2) is a beginner compound strength exercise that works the quads (upper legs), with the glutes, hamstrings and calves assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Leg Press Machine Normal Stance (Variation 2)
- Sit on the leg press machine and position your feet at shoulder-width, in the center of the foot platform, keeping your feet flat and parallel. Adjust the seat so that your knees are bent at about a 90-degree angle.
- Hold the handles on the sides of the seat for stability. Keep your back pressed against the backrest and your core engaged.
- Press through your heels to extend your legs, pushing the platform away from you until your legs are fully extended but not locked at the knees.
- Slowly return to the starting position by bending your knees with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back pressed against the backrest throughout the exercise.
- Ensure both feet remain flat on the platform for better stability and muscle balance.
- Exhale as you press the platform away and inhale as you return to the starting position.
Leg Press Machine Normal Stance (Variation 2) alternatives
More quads exercises
Leg Press Machine Normal Stance (Variation 2) FAQ
What muscles does Leg Press Machine Normal Stance (Variation 2) work?
Leg Press Machine Normal Stance (Variation 2) mainly works the quads in the upper legs (Quadriceps Femoris). The glutes, hamstrings and calves work as secondary muscles.
What equipment do you need for Leg Press Machine Normal Stance (Variation 2)?
You need a leverage machine.
How many sets and reps of Leg Press Machine Normal Stance (Variation 2) should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Leg Press Machine Normal Stance (Variation 2) good for beginners?
Yes. Leg Press Machine Normal Stance (Variation 2) is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Leg Press Machine Normal Stance (Variation 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Leg Press Machine Normal Stance (Variation 2)?
Other exercises for the quads include Band Leg Press, Normal Squat Smith Machine, Dumbbell Press Squat and Dumbbell Single Leg Squat.
For developers
Use Leg Press Machine Normal Stance (Variation 2) in your app
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