Also known as: Machine leg press.
Targets: Quadriceps and hamstrings.
Equipment Required: Leg press machine
Niveau: Beginning
A popular piece of equipment for gyms is the leg press. It can be used to build your legs’ key muscles. Two types of leg presses are commonly found in gyms or home gyms: the horizontal and 45-degree. The latter has a seat that reclines at an angle and your legs press upwards in a diagonal direction.
These machines can be used to strengthen the quadriceps, hamstrings, and gluteus (buttocks) muscles. Although it may seem like an easy exercise, it is important to know how to properly use it. You can increase strength and avoid injury by paying attention to how you form. Leg press can be used in a leg strengthening program or as part of a machine circuit workout.
Leg press machines allow you to reap the benefits of a barbell-squat while developing quadriceps. It also develops the gluteus maximus and hamstrings.
You can highlight different muscles by changing your foot position. This strengthens these muscles and can be used to correct imbalances such as runners who have stronger quadriceps than their hamstrings.
Step-by-Step Instructions
Your body position should be correct when you are seated at a leg press machine. Your back should be straight and your head should rest comfortably against the cushioned support. Place your feet about hip-width apart on the footplate, making sure your heels are flat.
Your bottom should not be raised against the seat, but flat. Your knees should be at 90 degrees. Your feet should not be too high above the plate. This will strain your glutes and put unnecessary pressure on your knees. Your knees should align with your feet. They shouldn’t be bent inward or outward.
Pressing down, ensure that your alignment is maintained. To support your spine and maintain your head in place, grab the handles.
1. Your abdominal muscles should be engaged and you can push the platform with your heels, forefoot and stomach muscles. Your heels should not touch the footplate. You should not use the sole purpose of moving the pad forward by using your toes or front foot.
2. Exhale and extend your legs while keeping your head and back flat against your seat pad. Slowly extend your legs, rather than with a rapid movement.
3. At the top of the movement, pause. Keep your knees straight and do not lock them out.
4. Inhale and return the footplate to its original position by slowly bending your knees. Throughout, keep your feet and back flat.
5. Start slowly with three sets of 10 leg press if you’ve never done them before. As you gain strength, you can move up from there.
Common Mistakes
To get the best out of your leg presses, it is essential to maintain proper form. These mistakes can make it difficult to do the leg press safely.
Too much weight
It is important to not try to lift more than you need. You will have to control your movements if you are unable to do so. Good form is more important that the weight you are lifting.
Although the exercise is difficult, you should do it with total control. Do not rush the exercise, or let your legs collapse at the end.
Buttocks not flat against seat
Your legs will be too straight if your buttocks rise above the seat. To make sure your buttocks and knees are in a comfortable position, you will need to adjust the seatback. Poor positioning can be identified when your knees are directly in front of you or your knees feel tight.
Place your hands on your knees
It is common to place your hands on the knees, which can cause you to break your form. Instead, grip the handles.
Motion with a Short Range
Follow the full range of motion, without lifting your hips. Adjust the seat or lower your weight if necessary.
Raising Head
Pay attention to the position of your skull. Your head should be straight and positioned comfortably against the seatback. If your head is dangling forward, it’s likely that you are carrying too much weight.
Breathing
Keep your breathing steady during effort and avoid holding your breath. Your breathing will become automatic if you focus on exhaling during exertion and inhaling upon release.
Modifications and Variations
To make the leg press more accessible for beginners and easier to use as you progress, you can adjust it.
Do you need a modification?
This is an individual exercise and you will need to adapt it to your body. You might want to consult a trainer before you start to adjust the machine safely.
For beginners, it is best to use lighter weights and have good form. Focus on slow, deliberate movements and not how many reps you do or how much weight you are lifting. Ask a trainer for help if you feel unwelcome stress or pain.
Are you up for a challenge?
You can use foot positioning to exercise muscles in many different ways. The inner thighs will be worked by a wider foot position. The outer thigh muscles will be worked by a narrower foot position.
Your gluteus maximus will be more active if you place your feet higher than the footplate. Although it will highlight the quads more by placing your feet higher on the footplate, this can also place more stress on the knees.
If you’re trying to correct imbalances, you can also do the leg press one at a time.
Safety and Precautions
If you have weak pelvic muscles, avoid the leg press. It places too much stress on your pelvic floor. Do safer exercises for leg strengthening as directed by your doctor. If you have suffered a knee injury, this machine should not be used.
Do not push through pain if one or both your knees hurt. Pushing through injury will only lead to more. If you are suffering from back pain or injury, this exercise could also cause stress to your back.
You should try it out
This move, and others, can be incorporated into any of these popular workouts.
