Leg press: benefits and how to do it –

The leg press is popular gym equipment that can help build major leg muscles.

There are two leg press machines commonly found in gyms: the standard horizontal leg press and the 45-degree leg press, with a seat that reclines at an angle while your legs press upward in a diagonal direction.

MUSCLES WORKED

Both machines develop the quadriceps and hamstrings of the thigh. Secondarily, it develops the gluteus maximus, hamstrings and calves.

BENEFITS

The leg press machine allows you to get some of the benefits of a barbell squat to develop your quadriceps.

One benefit of the leg press machine is that you can target different muscles by varying your foot position. It increases the strength of these muscles and you can use it to overcome imbalances such as overdeveloped hamstrings compared to the quadriceps.

Although the leg press mimics the barbell squat, it reduces strength in your core, making it less of a full-body exercise. This can be beneficial if you add the leg press to your routine as an adjunct to the squat. This will allow you to continue adding volume to your quadriceps and other leg muscles without causing the added fatigue that carrying a barbell across your spine creates.

Further strengthening the quadriceps can increase squat performance by increasing strength in the muscles needed to progress. If you find you’ve reached a strength plateau with the barbell squat, adding the leg press can help.

Using a leg press machine can also help increase your balance and stability, especially if you are new to lifting heavy weights. Some people aren’t ready to use a barbell to squat until they are used to lifting heavy weights with their legs in a way that increases balance and stability in the core and legs in a safe way, such as the leg press.

HOW TO MAKE

Although it seems like a simple exercise, learning how to use it correctly is essential. Paying attention to your shape can maximize strength-building benefits and prevent injury. The leg press is used as part of a leg strengthening routine or machine circuit training.

step by step instructions

Sit on the machine with your back and head resting comfortably on the padded support. Place your feet on the hip-width foot plate, making sure your heels are flat against the seat instead of raised. Your legs should form about a 90 degree angle at the knees. If the feet are too high on the plate, it will strain the glutes; too low puts unnecessary strain on the knees. Your knees should be in line with your feet and should not be bent in or out. When pressing, be sure to maintain this alignment. Grab the assist handles to provide support and keep your spine and head in position. Contract your abdominal muscles and push off the platform with your heels. The front of the foot or toes should never be used exclusively to move the pad forward. As you exhale, extend your legs and keep your head and back against the seat. Extend with slow control rather than an explosive motion. Pause at the top of the movement. Don’t lock your knees and make sure they aren’t bending in or out. While inhaling, return the platform to the starting position by gradually bending your knees. Keep your feet and back straight at all times.

COMMON ERRORS IN LEG PRESS

1

too much weight

One of the most important factors is making sure you’re not trying to lift more weight than you should. If you can’t control your movements, then you should reduce weight. Proper form is more important than how much weight you’re lifting.

While the exercise should take some effort, it needs to be done with complete control. Never do the exercise in a hurry or allow your legs to bend at the end of the movement.

two

Buttocks are not flat against the seat

If your buttocks are lifted off the seat, your legs are at too sharp an angle. You will need to move the seat back until your knees and buttocks are positioned comfortably. You can recognize poor positioning when you feel cramped and/or your knees feel like they are directly in front of your eyes.

3

Place Hands on Knees

Putting your hands on your knees is a common mistake. Doing so will break its shape. Instead, hold the assist handles.

4

Short Range of Movement

Always go through the full range of motion without lifting your hips. If necessary, adjust the seat and/or lower the weights. This means deepening the position with your butt below your hips and your knees wide open.

5

raise your head

Concentrate on the position of your head. It should be firmly and comfortably supported on the back of the seat. If you’re throwing your head forward, you’re using too much weight.

6

Breathing

Remember to hold your breath during the exertion phase and avoid holding your breath. If you focus on breathing out with effort and breathing in with release, your breathing will eventually become automatic.