The seated leg press machine is an expensive and somewhat complicated piece of equipment that targets the quadriceps muscles. This machine pay also place excessive strain on the knees, and is often contraindicated following knee injuries. If you don't access to a seated leg press machine, or are suffering from a knee injury, alternative quadriceps exercises exist.


A squat is essentially the same movement as a seated leg press, but performed from a standing position. This exercise is advantageous because it requires just your body weight. Perform a squat by assuming a standing position with your feet shoulder-width apart. Keeping your back straight, bend your hips and knees as if taking an imaginary seat. Stop when your thighs are parallel to the floor and return to the starting position. Hold dumbbells or a medicine ball to add resistance if desired.


Lunges also require just your body weight, but can be supplemented with dumbbells, a weight vest or medicine ball. Begin from a standing position, with your hands on your hips. Take one step forward and land on the heel of your front foot. Dip down so your back knee nearly touches the floor. Push off with the front foot to return to the starting position and repeat with the other foot .


Perform step-ups with just a weight bench or staircase. Stand in front of the apparatus with your feet shoulder-width apart. Step onto the apparatus with one foot, and then with the other foot. Step back down with the second foot and then with the first foot. Repeat for as many repetitions as desired. Increase difficulty by increasing the height of the step, holding dumbbells or wearing a weight vest.

Leg Extensions

Leg extensions target the quadriceps, and allow you to control the range of motion of the knee joint. If recovering form an injury, make sure to ask your doctor or physical therapist if this exercise is acceptable for your current condition. Take a seat on the leg extension machine and place your shins under the pad. Set the lever to the desired range of motion and use light weight. Grasp the handles and extend your knees to lift the weight. Allow the weight to return to the starting position in a slow and controlled fashion. Repeat for as many repetitions as desired.


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