Seated Side Leg Press On Chair

Muscles worked

Setup

1. Sit sideways on the leg press machine or a flat bench positioned next to a sled, with your side facing the footplate.
2. Place the foot of your outer leg firmly on the center of the footplate, ensuring your heel is secure.
3. Grip the handles or the edge of the seat to stabilize your torso and keep your hips square.
4. Position your non-working leg comfortably out of the way, either tucked or resting on the floor.

How to do it

1. Exhale as you press the platform away by extending your hip and knee, stopping just before the knee locks out.
2. Hold the peak contraction for one second, focusing on the tension in your glutes and outer thigh.
3. Inhale as you slowly lower the weight back toward the starting position using a controlled 3-second tempo.
4. Complete the full range of motion without letting the weight plates touch before starting the next rep.

Form checklist

• Keep your working knee aligned with your second toe throughout the movement.
• Maintain a neutral spine and avoid leaning too far forward or twisting your torso.
• Ensure your hips remain firmly planted on the seat and do not lift during the press.
• Drive the movement through your heel rather than your toes.

Pro tips

• Focus on 'pushing the world away' to maximize the mind-muscle connection with the gluteus medius.
• Keep your core braced as if preparing for a punch to ensure total body stability during the unilateral load.

Make it harder

• Implement a 2-second pause at the bottom (deepest point) of each rep to eliminate momentum.
• Use a '1.5 rep' scheme: press fully, return halfway, press again, then return to the start for one rep.

Frequently asked

What muscles does the seated side leg press on chair work?

The seated side leg press on chair primarily targets the glutes and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the seated side leg press on chair?

The seated side leg press on chair requires no equipment — just your body weight.

Is the seated side leg press on chair good for beginners?

The seated side leg press on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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