Leg Press: what it is and care when exercising

Anyone who has been going to the gym for a while has probably done, more than once, exercises on equipment called the Leg Press. And, even people who are still getting ready to start bodybuilding, must have heard of him…

However, although it is one of the most popular exercises for the muscles of the legs, the Leg Press is still shrouded in doubts and also requires special care when performing it.

Anderson Couto, professor at Smart Fit, reinforces that the Leg Press is a device widely used in weight training. “It is a multi-articular equipment, where the hip, knee and ankle joints are worked. It works the whole leg musculature: the quadriceps (front of the thigh), hamstrings, calves and the glutes,” he says.

The Leg Press is a very popular piece of equipment among women because, among other results, it can help those who want to achieve thicker thighs and/or want to tone their inner thighs.

Different types of Leg Press

Anderson Couto explains that there is the Horizontal Leg Press and the Inclined Leg Press. “Some equipment is made of plates; others are with washers and others are hydraulic (little used in the market)”, he says.

As already mentioned by the professor, the equipment offers many benefits, since it works the leg muscles as a whole. “The variations that can be used on the machines are: number of repetitions, type of training and interval. The Leg Press is a stationary machine, there is not much variety of movements performed on it”, explains Anderson.

In the video below, you can see how the exercise in the Horizontal Leg Press should be performed:

In the next videos, you can follow how the exercise is performed on the Incline Leg Press (also known as 45 degrees):

It is also worth noting that some women use – as long as they are guided by a teacher or personal trainer – the Incline Leg Press to perform a more specific exercise for the calves. You can check out the movement in the video below:

foot positioning

Some people argue that, depending on the position of the feet in the Leg Press machine, the exercise will emphasize certain muscles more. For example, by keeping your feet hip-width apart and on the underside of the platform, you work your quadriceps. With your feet adducted, you emphasize the inner quadriceps. Also, with the feet more closed, the external quadriceps is emphasized.

However, the matter is still controversial. Anderson Couto highlights that the difference between one position and another generates a slight increase and recruitment of muscle fibers, “and some studies prove that recruitment is not very significant, compared to a safe position (without risk of injury)”, says .

Contraindications

Since the Leg Press is a very popular device in gyms and works all the leg muscles, can/should everyone use it?

Anderson Couto highlights that, although the Leg Press is a great device, some care must be taken before using it. “People with high blood pressure, for example, should avoid this equipment, as the effort to perform traction with the legs demands a lot from the heart and can generate some risks. In addition, those who experience knee, hip and lower back pain should be analyzed carefully,” he says.

Necessary care

It is worth noting that even people who do not have any contraindications, and who can perform exercises on the Leg Press, must take certain precautions before using the device. Professor Anderson highlights what they are:

1. Pre-warm up;
2. Observe the load before use, especially in washer equipment;
3. Pay attention to the position of the legs on the device;
4. Never use the equipment without the prescription of a professional.

It is also essential that the Leg Press is used correctly to avoid injuries. In the case of an incline device – most commonly used incorrectly by some people – the spine must be completely supported by the backrest. The feet must be fully supported on the platform and in line with the knee and hip. At the time of flexion, the person should not let the weight return too much and the knee should come very close to the chest. You should also avoid straightening the leg completely on the return of the movement. If in doubt, be sure to ask the academy teacher for guidance.

Now you know the good results that the Leg Press can help you achieve at the gym! However, remember that it should only be used according to the guidance of your teacher or personal. It is also essential to respect the number of repetitions and the interval time between the series that will be passed by the professional.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.