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The deep 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—lowering beyond the position where your thighs are parallel to the plate increases quadriceps engagement, while a shallower movement reduces knee strain. Set the appropriate weight and push the plate away with both legs. Then, remove one foot and slowly bend the knee. This variation can be beneficial if you experience knee pain and can perform it pain-free. It can be used early in rehabilitation or later to work on eccentric control. Always consult your physiotherapist for the appropriate parameters.