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The half-range leg press targets the quadriceps, hamstrings, and glutes. Adjusting foot placement on the plate allows you to emphasize different muscle groups. Placing your feet lower on the footplate increases pressure on the quadriceps, but be mindful of potential knee pain around the kneecap. To reduce pressure on the knees and quadriceps while emphasizing the hamstrings, position your feet higher on the plate.

The knee angle also influences quadriceps activation—a shallower movement reduces knee strain. In this variation, you lower only until your thighs are parallel to the footplate. Set the appropriate weight, push the plate away with one leg until it is almost fully extended, then slowly lower yourself back down to the correct knee angle.