Written by Kyle Ustach | BScEcon
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
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Regardless if you hate it or love it, leg day is one of the most important parts of a workout routine. The legs are the trunk of our bodies, providing the foundation for our mobility, posture, and a balanced physique.
Besides the compound movements of squats and deadlifts, the leg press is one of the best exercises for building leg muscle. Although it can be large, a leg press machine is a gym staple and an excellent investment for an at-home gym.
So, how much does a leg press weigh? In this article, we will find out the leg press machine's weight and the best ways to use these machines.
Table Of Contents
- What Is A Leg Press?
- How Much Does A Leg Press Weigh?
- How To Use A Leg Press Machine
- FAQs
What Is A Leg Press?
A leg press is a strength-building exercise performed on the leg press machine designed to target the lower body. A compound movement, it uses the quadriceps, hamstrings, glutes, and calves to push weight away from the body.
Featuring a large, slightly reclined seat connected to a weight sled, the leg press machine sets you up to safely execute the movement. On it, the sled's platform for the feet is held up by two sliding rails that move as you press the weight, safety latching when you're done to ensure the machine doesn't crush your legs. The sled also features extended bars on each side, sometimes one in the middle, to load weight plates.
To leg press, sit with your back against the seat and feet shoulder-width apart, flat on the foot platform, knees bent at roughly 90 degrees. To start the movement, you push the platform and sled diagonally away from the body until the legs are fully extended. Then, slowly lower the legs towards the chest, ideally past the starting position, and repeat the cycle for repetitions.
As mentioned above, leg pressing primarily targets the quadriceps, with the hamstrings, glutes, and calves supporting the movement. This variability means that people use the leg press for all aspects of fitness, including building muscle, increasing strength, rehabilitating injury, burning calories, or increasing endurance.
There are different types of leg press machines for different exercises, fitness levels, and goals. However, the standard leg press machine is often called the 45-degree linear leg press or plate-loaded leg press, where you can alter foot placement to emphasize one body part over another.
Other common variations found in gyms include:
- Horizontal Seated Leg Press: A seated upright leg press machine with a pin-loaded weight stack where users push the weight horizontally.
- Vertical Leg Press: In a more challenging variation, the user lies flat on their back and pushes the weight straight up.
- Dual-function Leg Press Machine: This features a hack squat option in addition to the standard leg press. The hack squat is basically an upside-down leg press, where you lift your body weight rather than sit and press away plates.
- Compact Leg Press: A smaller version designed for home gyms that can be used for leg presses, calf raises, and sometimes hack squats, all in one machine.
How Much Does A Leg Press Weigh?
For this article, we are measuring the starting weight, which is the minimum weight resistance of the machine without any weight loaded.
Most leg press machines weigh between 90 and 180 lbs by themselves, but thanks to variance in brands, machines, and angles, calculating how much weight you are lifting can be challenging.
For example, pushing something on an angle is much easier than straight upward. The angle from a standard 45-degree leg press machine reduces the force our muscles require by roughly 30%. Therefore, we are truly lifting only around 70% of the actual weight.
Regardless, let's take a look at the sled weight of common options:
1) 45-degree Leg Press
Standard leg press machines found across gyms worldwide usually have an average starting weight of 125 lbs (57 kg), although some can exceed 200 lbs. Remember, we only lift around 70% of that, meaning an average starting weight of roughly 88 lbs.
Some of the popular brands and their weights are:
- Life Fitness - 103 lbs (47 kg)
- Hammer Strength - 118 lbs (54 kg)
- Cybex - 125 lbs (57 kg)
- Matrix - 167 lbs (76 kg)
2) Horizontal Seated Leg Press
Another staple in most gyms, the seated leg press machine has a very light initial load weight, typically around 20 lbs.
While the cables attached provide additional resistance, the primary weight comes from the pin-loaded weight stack attached. These weight stacks usually reach 250-400 lbs, so they are not ideal for heavy-weight training.
As an example, the Pro Select Seated Leg Press and Calf Raise Machine can hold 441 lbs (200 kg) of total weight with a 210 lb weight stack.
3) Hack Squat Machine
The hack squat is a common leg press variation because it involves the same motion with the legs, but the body is in a different position.
Since it is a similar angle as the leg press, you lift roughly 70% of the total load. The hack squat carriage is slightly lighter than standard, with an average leg press weight of roughly 80-110 lbs. Although the carriage is lighter, you have to consider you are also lifting your body weight, whereas in a seated press, you aren't.
Here are some common brands and their weights:
- Legend Fitness Hack Squat Machine - 75 lbs unloaded starting weight
- Hammer Strength Plate-Loaded Linear Hack Squat - 60 lbs (27.2 kg) starting resistance
4) Pivot Leg Press
The pivot leg press is very similar to the standard leg press, except the platform has lever arms that rotate around a pivot point rather than rails to guide the sled.
Pivot leg presses create a more natural pathway for the leg press. Unfortunately, the manufacturer's specifications aren't included, so we don't know the exact starting sled weight, but it is estimated to be roughly 5 to 30 lbs.
5) Compact Leg Press
Compact machines are designed to be as small as possible, making them ideal for home gyms.
Weight equipment can weigh several hundred pounds and take up large areas of space, so finding the perfect size equipment is essential. The average compact leg press machine weighs around 200 lbs, with a starting weight of around 25-35 lbs.
Common brands and their weights:
- PowerTec Compact Leg Sled - 198 lbs total, 30 lbs starting weight unloaded
- Titan Fitness Plate-Loaded Compact Linear Hack Squat Leg Press Machine - 190 lbs
- Body-Solid GCLP100 Compact Leg Press - 229 lbs
6) Vertical Leg Press
The vertical leg press is unique because it is the only type in which you push 100% of the weight without any mechanical advantage.
You are only lifting the top carriage plus whatever weight is loaded, so there isn't much of a starting weight. The average weight bar for a vertical press is around 15-20 lbs. These machines are relatively light compared to others, with the entire unit weighing around 100 lbs on average. This type of leg press can put severe stress on the lower back, so be cautious not to overload it.
Options and weights include:
- Body-Solid Powerline PVLP 156x Vertical Leg Press - 93 lbs (42 kg)
- Titan Fitness Vertical Leg Press - 17 lbs weight holder bar, 94 lbs (42.6 kg) total
7) Hack Squat/Leg Press Combo
One of the best pieces of equipment for an at-home gym is a hack squat and leg press combo machine.
The starting weight for hack squat/leg press combo machines is similar to regular hack squat machines, ranging from 70-100 lbs, with an average starting weight of roughly 75 lbs. You can do more weight on the leg press portion because hack squats also involve lifting your body weight.
Take a look at the variance between these brands as an example:
- BodyCraft F760 - 75 lbs starting weight, 373 lbs assembled
- Force USA Ultimate 45° Leg Press Hack Squat Combo - 463 lbs total
For a more in-depth breakdown of the different leg press machines, check out our article 7 Different Types Of Leg Press Machines.
How To Use A Leg Press Machine
Just like the starting weight and targeted muscles vary by machine, the method you use them also varies.
Let's start with the easiest to use: the horizontal seated leg press.
As they usually only exceed 200-300 lbs, these leg presses are generally best for beginners. This is a good way to practice for a standard 45-degree leg press machine as the starting position is the same: back against the backrest, feet shoulder-width apart on the platform, with the only difference being the angle of the seat. Once you get comfortable here, many of these tips apply across the board to other leg press machines.
Here's how to use it:
- Simply sit in the seat with your back against the backrest and place your feet shoulder-width apart on the foot platform.
- Set the desired pin-loaded weight and press the platform forward to begin your repetitions. When starting the lift, focus on pushing off the platform by extending the knees and hips. With your back firmly on the chair, fully extend the legs upward, exhaling in the process.
- Inhale as you slowly lower the sled back down, and repeat the process in a slow, controlled manner.
Most trainers and experts suggest a rep range of 10-12 for four to five sets. Keep in mind we walk on our legs all day, so they are built for endurance. This is why higher volume is best for leg hypertrophy, so it is common for people to perform 15-20 reps each set. If max strength is your goal, hit some warm up sets and then aim for 5-8 working sets of 2-5 reps.
Some important tips to remember when using the leg press include:
- Keep your feet flat at all times
- Keep your back flat against the backrest at all times
- Don't arch your back or hips
- Avoid locking out your knees at the top to prevent joint injuries
- Start slowly with a manageable weight, especially for the more difficult variations, such as the vertical leg press
- Consider asking a trainer or professional for the proper form
For more information on using a leg press machine, check out our article 7 Leg Press Foot Placements and Muscles Worked.
FAQs
These are some of the most common questions related to the leg press.
How much should I be able to leg press?
The average leg press for an adult male weight lifter is roughly 500 lbs for a one-rep max. Beginners should be able to do around 200 lbs.
Why can I leg press more than I can squat?
The leg press machine provides structural support to the body so the leg muscles can press the weight, whereas a squat requires back strength, core strength, and balance, among other accessory muscles.
Why is my leg press weak?
A common reason for a weak leg press is weak glutes and hip abductors. Other possible reasons include foot placement, bad form, such as not keeping your heels flat, rotating the feet, or collapsing the knees inward, and improper range of motion, either going down too far or not far enough.
Does leg press work quads?
Yes, the quads are the primary muscle group of leg press exercises. Secondary muscles include the hamstrings, glutes, and calves.
Should you go slow on leg press?
Yes! Be sure to keep the weight moving without stopping the movement, but go as slow and controlled as possible, especially on the downward portion of the lift.
How many leg presses should I do?
The legs require significant volume to build, so most lifters agree that four or five sets of 10-12 repetitions to build strength and muscle. Feel free to do more reps, up to 15-20 per set.
Understanding The Leg Press Sled Weight
While the squat and deadlift are often considered "superior", the leg press is an underrated lower body exercise for those looking to load up serious weight. But to pack on the pounds and hit a new PR, you first need to understand how much the sled weighs by itself.
The exact weight of the sled varies depending on the brand and machine, so it can be difficult to calculate. However, the average 45-degree leg press starting weight is around 125 lbs, while hack squat machines start at roughly 75 lbs.
Finally, if you're going to compare you squat PR with your best leg press, there are a few things to take into consideration.
First, the angle created by a 45-degree leg press machine creates a mechanical advantage compared to lifting straight up. Based on the angle, the true weight of a leg press is roughly 70% of the total., making actual average starting weight for a standard press machine is around 88 lbs rather than 125 lbs.
But arguably more importantly, the leg press adds a lot more stability to your lower body lifts. This global stability allows you to put a lot more force into the plate and put up some huge numbers. So, don't be surprised if your total leg press towers over your squat or deadlift - all three can build tree trunks for legs.
For more information on the leg press and the different types, check out our articles 10 Best Leg Press Machines For Home Gyms In 2023 and 7 Different Types Of Leg Press Machines.
Kyle Ustach
Author