Seated Leg Press Calories Burned Explained
Learn how many calories the seated leg press burns, how it compares to other leg exercises, and when to use it for muscle building vs calorie burning.
A seated leg press workout typically burns around 3 to 8 calories per minute, depending on your body weight, the load on the machine, and rest periods between sets. For most people, a full seated leg press session burns between 50-150 calories.
The seated leg press is a popular choice in commercial gyms because of its horizontal design that's easy to load and unload. But how does it stack up for calorie burning compared to other leg exercises?
Use our Seated Leg Press Calorie Calculator for personalized estimates.
Quick Calorie Burn Estimates
For a typical 15-minute seated leg press workout:
| Body Weight | Light Intensity | Moderate | Heavy |
|---|---|---|---|
| 60 kg (132 lb) | 35-45 cal | 50-65 cal | 60-75 cal |
| 70 kg (154 lb) | 40-55 cal | 60-75 cal | 70-90 cal |
| 80 kg (176 lb) | 50-60 cal | 70-85 cal | 80-100 cal |
| 90 kg (198 lb) | 55-70 cal | 80-95 cal | 95-115 cal |
Seated Leg Press vs Squats: Calorie Comparison
One of the most common questions is how seated leg press compares to squats for calorie burning:
Squats generally burn more calories per minute because:
- Standing position - You support your entire body weight
- Core activation - Trunk muscles work to stabilize
- Balance requirement - Additional muscles engage for stability
- Full-body coordination - More total muscle recruitment
But seated leg press has advantages:
- Heavier loading - You can safely press more total weight
- Longer sets - Less fatigue allows higher volume
- Isolation focus - More targeted quad and glute work
- Safety - No risk of falling or balance issues
| Exercise | Calories/Min | Best For |
|---|---|---|
| Barbell Squat | 5-10 kcal | Overall athleticism, core |
| Seated Leg Press | 3-8 kcal | Heavy loading, isolation |
| Leg Extensions | 2-4 kcal | Quad isolation |
| Walking Lunges | 6-10 kcal | Cardio + strength |
When to Use Seated Leg Press
For Muscle Building (Hypertrophy)
The seated leg press excels for muscle building because:
- You can load heavy without balance concerns
- Longer time under tension possible
- Easy to push to failure safely
- Great for drop sets and high volume
For Calorie Focus
If your primary goal is calorie burning:
- Use shorter rest periods (60 seconds)
- Perform higher rep ranges (15-20)
- Consider circuit training with other exercises
- Combine with cardio intervals
For Rehabilitation
The seated position is excellent for:
- Those with balance issues
- Lower back concerns (controlled spinal position)
- Post-injury training
- Building strength before progressing to free weights
Factors That Affect Seated Leg Press Calories
Machine Type
Seated horizontal leg presses typically have:
- Slightly shorter range of motion (0.4-0.5m) than 45° presses
- Different mechanical advantage curves
- Fixed movement paths reducing stabilizer work
Foot Placement
- High placement: More glute and hamstring emphasis
- Low placement: More quad emphasis
- Wide stance: Inner thigh activation
- Narrow stance: Outer quad focus
Each variation has similar calorie burn but targets muscles differently.
Rep Speed
- Slow tempo (3-1-3): Increases time under tension and metabolic stress
- Normal tempo (2-1-2): Balance of strength and calorie burn
- Fast tempo: May allow more volume but less per-rep demand
Example Seated Leg Press Workouts
Quick Calorie Burner
- 4 sets × 20 reps at moderate weight
- 45 seconds rest
- Est. calories: 40-60 kcal in 10 minutes
Strength Builder
- 5 sets × 6 reps at heavy weight
- 3 minutes rest
- Est. calories: 35-50 kcal in 20 minutes
High Volume Finisher
- 3 sets × 25 reps at light weight
- 30 seconds rest
- Est. calories: 35-45 kcal in 8 minutes
Calculate Your Seated Leg Press Calories
Get precise estimates with our Seated Leg Press Calorie Calculator, which uses both MET-based and physics-based methods for accuracy.
Related Leg Press Guides
- How Many Calories Does Leg Press Burn? - Complete overview
- 45 Degree Leg Press Calories - Sled type comparison
- Leg Press vs Squat Calories - Full comparison
- Leg Press For Fat Loss - Optimization strategies
Conclusion
The seated leg press burns approximately 3-8 calories per minute during active sets. While it may burn slightly fewer calories than standing exercises like squats, it allows for heavier loading and is excellent for building lower body muscle mass. The increased muscle from consistent leg press training can boost your resting metabolic rate over time.
For personalized calculations, use our Leg Press Calorie Calculator.