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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 affects quadriceps activation—a deeper movement increases engagement, while a shallower one reduces knee strain. If you lower beyond the point where your thighs are parallel to the footplate, the focus on the quadriceps intensifies. Set the appropriate weight, push the plate away with both legs until they are almost fully extended, then slowly lower yourself back down to the correct knee angle.