Leg press - technique and exercise options

Leg press: features of the exercise

The leg press on the machine is an excellent replacement for squats with weights (barbell). But during squats, there is a possibility of damaging the knee joints, which is almost impossible on a special platform if you follow safety precautions.

The sports platform allows you to strengthen all muscle groups in the lower extremities, as well as develop the hip joints, which is important for the female body.

There is one thing - but! You need to exercise carefully, and increase the weight and number of repetitions gradually. In the first workouts, 15 lifts of 2 repetitions with a break of 30 seconds are enough to give the muscles time to rest.

After 2 weeks, you can make the workout more difficult by increasing the number of repetitions. Of course, at the end of the session it will be difficult for you to make the last jerks, but the severity means that the muscles begin to fill and grow.

Benefit

The leg press exercise on a machine in bodybuilding is the best part of any workout, especially after squats with a barbell. The benefits of the exercise are due to the fact that it increases muscle mass and develops the pelvic organs.

By doing the leg press, your gluteal muscles, along with your quadriceps and hamstrings, receive a highly concentrated workout.

The advantage of the leg press is the absence of negative load on the spine. Simply put, this exercise can be done by everyone without restrictions, be it people with back problems, girls or those recovering from an illness or surgery.

While doing leg presses, blood circulation in the pelvic area improves, thereby stimulating the body's production of the hormone testosterone.

Important! It is necessary to adhere to the correct technique for performing exercises.

Injury hazard

When visiting the gym for the first time, you can easily injure yourself and forget about playing sports forever. Egocentrism should be left outside the gym, because you risk losing your health.

The leg press is one of the most dangerous exercises you can do in the gym.

Most athletes, overestimating their strength, put a huge weight of 400-500 kilograms on sports equipment, while forgetting about their capabilities. Such weight on the platform will not allow you to perform 3 lifts with normal amplitude. Soon, this approach to the exercise will lead to joint rupture, fracture or injury to the lower leg when doing the leg press.

The level of required weights in the first lessons should not exceed 50 kilograms. This will be enough to prepare the muscles for the next stage.

When doing leg presses, you need to gradually increase the weight of the bars and monitor your well-being. The back should always be straight. In addition, you should combine bench presses and squats with a barbell to enhance the effect of the exercise.

Remember! Sports should bring joy, not pain and injury.

Contraindicated for whom

Contraindications include health problems that occur both in athletes who have been injured and in ordinary people who have suffered a heavy load on the spine. Leg presses are contraindicated for people suffering from the following problems:

Scoliosis of all stages, lordosis, kyphosis. People with these spinal diseases can perform leg press exercises, but under the supervision of a special instructor. Doctors recommend wearing an athletic belt, which will remove excess stress from the vertebrae.
Diseases or congenital pathologies affecting the knee and ankle joints. If you do not listen to a fitness instructor or your doctor, you can get serious injuries to your knee joints or a ruptured ankle.
You should not put a lot of stress on your back if you suffer from any disease of the spine or complain of lower back pain. Don’t “play” with weights on the machine and surrender to the will of the trainer, who will select the weight you need.

Important! Contraindications also affect women with diseases of the internal genital organs or during pregnancy.

What muscles are involved?

With the help of a basic exercise, you can ideally pump up any muscle area of the lower limbs and hips. It should be understood that the narrower the position of the legs, the greater the load on the quadriceps.

Let's consider which muscles work on the simulator in addition to the quadriceps:

femoral biceps;
buttock muscles;
knee;
ankle

The one-leg press enhances the effect on the buttocks, which allows you to increase the load on a certain area.

Leg position during leg press

Using the simulator, you can specifically train all of these muscles. To do this, you should choose the correct placement of your feet on the platform of the simulator.

To train the quadriceps (medius and rectus muscles), hamstrings and gluteal muscles of the foot, place them in the center of the platform at shoulder level . This is the basic or classic foot position. By the way, the gluteal muscles are always involved, with any placement of the feet on the platform.
The next nuance is to shift the feet from the center of the platform to its upper or lower edge. So, when placing the legs close to the upper edge, the athlete transfers the load to the gluteal muscles. The work also includes the hamstrings. Please note that you need to lean on your heel (under no circumstances should you lift your feet off the platform!). Another very important point when working with this position of the feet is to fully press the lower back to the bench. Severing the lower back from the backrest can cause serious injury.
When placing your feet closer to the bottom of the platform of the simulator, the load is accentuated on the quadriceps femoris muscle. This option is dangerous for the knee joints, so you should not place your feet on the very edge of the platform. By the way, it is impossible to bend your knees completely without lifting your heels, and this is already the wrong technique for performing the exercise.
Another nuance of the leg press in the simulator is the width of the feet. When doing a narrow leg press , when the feet are practically in contact with each other, the emphasis of the load is on the outer (vastus lateralis) and middle part (rectus). This version of the press, or more precisely, how narrowly the athlete places his feet to each other, depends on his individual characteristics, since with such a position the load on the hip and knee joints increases. To determine a comfortable distance, you should work with minimal weight.
When doing a wide leg press, the main load will be directed to the adductors, sartorius, gracilis and vastus medialis muscles. When performing such a press, you should turn your feet with your toes apart at an angle of 45 degrees. This increases the load on the adductor surface of the thigh and reduces the load on the knee joints. The knees should also “look” outward. In this case, the bench press should be as deep as possible.

Execution technique

There is no difference in which exercise option you choose, the leg press technique will be the same.

Leg press technique:

The back, especially the lower back, should be straight. When performing the exercise, you must not tear off the spinal region from the machine, except for the cervical one.
The position of the feet should be at a certain angle (toes slightly apart). It is necessary to lift the platform until the knees are fully extended, while the arms must be fixed.
The position of the legs in the press can have different distances from each other. The narrower you place them, the more effective the training will be.
When performing it, it is important to monitor your breathing. It should be smooth and calm. As you inhale, lower the weight down.
We try to transfer the weight to the heels. It is important not only to place your feet correctly, but also to constantly monitor them. It’s no secret that pushing off the platform with your toes is easier, but with your heels it’s more correct and safer.
We lower the platform as deep as possible. It is important to control yourself and not cause pain to the body.
When we lift the weight, we exhale sharply.

As stated earlier, breathing is the most important rule of any sport. It allows you to saturate your muscles with oxygen and supply them with energy. But it is important not only to breathe, but to do it correctly: exhale - lift the weight, inhale - lower it.

We perform 10-15 times, 2 repetitions, if you are a beginner. You should not exceed this figure in the first days of training.

Exercise options

There are three forms of performing the leg press that can be performed at any stage of preparation:

at an angle of 45 degrees;
vertical leg press;
horizontal.

Let's look at each option in order.

At an angle

The most common variation is the incline leg press. The angle of the leg press machine is 45 degrees. This angle allows the muscles and the athlete to get the most out of the exercise. During execution, the muscles of the legs, buttocks and abs are involved.

Vertical

The beauty of this exercise is that the vector of movement changes. When descending, the knees do not move towards the shoulders, but towards the abdominal region. Because of this feature, it is easier for a person to focus on working the quadriceps.

A single leg press in a machine will enhance the effectiveness of the exercise, but it is better to perform it with the support of a trainer.

The vertical leg press is one of the most dangerous types of exercises. The slightest mistake will lead to injury to the tailbone.

Horizontal

Leg press sitting on a horizontal platform provides elasticity to the back of the thighs and buttocks.

It is much easier to perform the leg press while lying down in the machine, since the platform is located in the same plane. This factor significantly increases motor amplitude and allows a person to get rid of almost 10 kilograms of excess weight in six months.

The horizontal leg press resembles a standing squat, with parts of the platform positioned shoulder-width apart, as when squatting. As you know, squats improve the condition of almost all muscles of the body, so this exercise is effective for the entire body.

Types of leg press machines and their features

Although leg press machines are aimed at performing the same exercise, they have some differences.

They are structurally divided into:

Lever - such exercise machines are also called hummers.
Sliding ones are the most common options. Typically, the platform moves at an angle of 45 degrees along the guides.

According to the angle of inclination:

Verticals are a rare beast, but they can still be found in the gym. Such exercise machines place an increased load on the spine. Platform weight may vary. Typically the platform weighs from 27 to 40 kilograms.
Horizontal - in this machine, the leg press is performed in a horizontal plane. The target muscles for the horizontal leg press remain the same, but the compression load on the lower back, knee and hip joints is noticeably reduced, which makes this exercise option safer. This is most often a block exercise machine or with the ability to add plates of the required weight, so the minimum load is 5 kg.

In principle, all models are effective and work approximately the same. An important difference for an athlete is the angle of movement of the platform and, most importantly, the position of the back.

The more vertical the back is, the less the load on the spinal column.

There is also an option to adjust the tilt angle. The tilt is needed in order to transfer the priority of the load to the quadriceps muscle. However, based on my experience in using the simulator, I can say that this feature does not make a noticeable difference, but the possibility of the feet sliding along the surface of the platform with a large deviation of the back of the simulator greatly increases. Basically, the ability to adjust the inclination of the bench is needed for comfortable work, rather than for transferring the load to the quadriceps.

By the way, the platform is one of the most important elements of the simulator. A lot depends on its coverage. For example, when working on the Interathletics simulator, the shoes do not stand securely on the metal platform. In more expensive versions, the platform is coated with an abrasive compound.

How to perform for girls

For girls, the goal is to work out the gluteal part of the body, that is, the butt. In order to maximally and efficiently load this part of the body, girls need to perform a platform leg press with an emphasis on the buttocks. To get a rounded butt and avoid the square muscles that men have, it is better to choose an angled bench press machine. The standards for each woman are different, but for a beginner it is better to start with 15 repetitions.

So, we sit on the platform and press our back so that it does not rise during the press. It is important to fix your hands on the handles.

To get beautiful buttocks, you need to place your feet as wide as possible on the platform, and also turn your toes to the sides. This position is reminiscent of the Sumo exercise.

If the legs are spread wide, then the inner femoral part is worked out. If the legs are set narrowly, then pumping up the quadriceps and thighs cannot be avoided. This will lead to so-called “manly” legs.

The leg press for girls must be performed carefully and without sudden movements. It is important to feel all your muscles and control the depth of the bend.

When lifting the platform up, we do this with the entire surface of the foot, focusing the load on the heels.

Smith machine vertical leg press

This exercise replaces the bench press on a vertical machine, but its benefits are questionable .

Firstly, the exercise is unsafe - there is a possibility of your feet slipping off the bar, which, by the way, is not intended for this.
Secondly, in the simulator it is impossible to adjust the emphasis on certain muscles by placing your feet, as on a platform, further or closer.
Thirdly, the exercise can only be performed with an assistant who will remove the barbell from the locks.

How to do it correctly:

Place the loaded bar at a height that can be reached by your feet.
Lie on the floor, having previously placed limiters to break the barbell.
Place the basin under the bar.
Place your feet slightly wider than your pelvis under the bar.
Press your lower back firmly into the floor.
An assistant removes the bar from the locks.
As you inhale, lower your hips and knees to the sides of your body without twisting your pelvis.
Exhale and straighten your legs, keeping your knees slightly bent.

Rules for selecting loads

The load at the time of performing the bench press can be changed by the position and placement of the legs.

There are many variations of loads, of which the following stand out:

Leg presses for the buttocks and thighs are best done at an angle of 45 degrees and with a wide stance of the legs;
to transfer the weight of the platform to the entire lower part of the thighs, you need to place your feet as high as possible on the stand;
if the feet are placed narrowly and parallel to each other, then the quadriceps swings;
if you place your feet at the bottom of the stand, the motor amplitude will increase and the quadriceps will begin to work twice as hard.

It is important not to overdo the weight to avoid injury. To find out how many kilograms you can lift, you need to contact a trainer.

Leg press technique

The exercise technique is very simple:

Having taken a comfortable fixed position in the simulator, place your feet on the platform. This will be the starting position.
Afterwards, remove the weight clamps using the levers (usually located on the sides of the seat).
The next movement is to lower the weight of the platform by bending your knees. When performing this movement, you should inhale. At the lowest point of the movement, the legs should form a right angle. It is very important not to lift your feet from the platform, and your lower back from the back of the machine.
Then, from the lowest point of the amplitude, exhaling, push the platform up with your feet (do not straighten your knees completely).

It is very important to adjust the headrest so that it is in line with the back of the machine. If the headrest is tilted back or brought forward (toward the platform), when working with weight, the load on the cervical spine will increase. With such head restraint positions, there is a high risk of neck injury.

Alternative to a trainer

An effective replacement for the exercise machine is squats with a barbell or lunges with dumbbells.

A strong argument in favor of squats is the response of hormones. During squats, the body produces growth hormone and testosterone. A foot platform won't do that.

For the leg press on the machine to be effective, you need to practice long and hard, but with squats everything is much simpler.

The main thing in the squat is the execution technique - legs in the same plane as the knees, butt back, and chest forward.

After squats, it is important to consolidate the results with a cool-down or cardio exercises.

Advantages and contraindications

A leg press machine can be found in any sports club or fitness center. It is equally effective in increasing muscle mass and during the drying period, drawing relief. The bench press takes second place (the first place is held by squats with a barbell) among exercises for developing strong legs and beautiful lower relief.

Women should understand which muscles work when performing exercises in the simulator. The work involves the buttocks, hamstrings, quadriceps, calf and soleus muscles.

Using the exercise, you can quickly work out the lower muscles, avoiding the load on the thoracic and cervical spine. Proper bench press is characterized by a number of other advantages, among which are:

fat burning effect;
relieving stress from the knees and lower back;
the ability to shift the focus to the buttocks, back, front or side of the thigh.

As for the shortcomings, there are practically none. A significant disadvantage is the high risk of injury of the exercise. If you know how to do it and follow safety precautions, the risks of getting damaged or injured are reduced to zero. Don’t try to set a record and immediately take heavy weights, for example, 300 kg and perform 3-5 repetitions. It is better to set 150 kg and perform 3 sets of 10-12 times.

Before mastering the exercise, you should study the contraindications for exercise. People with joint injuries and sprains, lumbar hernia and other curvatures of the spinal column (kyphosis, lordosis, scoliosis) should avoid training.

Common Mistakes

Beginning athletes do not know how to do a leg press correctly.

In addition, there are 6 common mistakes of all athletes:

Excessive lowering of the platform towards the chest is a risk of injury to the intervertebral discs.
Performing partial repetitions. Incomplete repetitions do not work the muscle fibers.
Lowering your heels down. In this case, it is impossible to control the heavy weight, and there is a risk of injuring your knees.
Shifting the knees inward increases the risk of ligament injury.
Excessive turning of toes in or out. This creates increased pressure on the knee joints. It is important to keep your toes slightly apart with a narrow or wide stance.
Full extension of the legs leads to a shift of the load from the muscles to the joints.

To avoid all the mistakes, it is better to consult a professional trainer or read basic bench press tutorials.

Description of the technique

The main thing when working with weights is safety. For this reason, always train with a harness. If you are a beginner athlete, do not refuse the help of a coach or training partner. Let them be nearby and help you if necessary.

You should also pay attention to equipment. You need comfortable clothing and comfortable shoes with non-slip soles

To perform a single leg press, take the correct position in the machine. To do this, adjust it in accordance with your height and physique, install the desired weight. Bend your back approximately 45 degrees and take a position. Make sure your back and buttocks are pressed firmly into the seat. Place one foot on the platform and the other on the floor. Now you can proceed to the exercise.

Raise the platform slightly with your foot and remove the securing supports.
Bend your working leg at the knee, thereby lowering the platform as far as possible. Make sure your knee goes towards your chest and not to the side.
When you reach the bottom of the range, exhale and press with one powerful effort. Don't straighten your legs all the way. This puts more pressure on your knees and can cause injury. Push down on the platform with your entire foot, pressing into your heels, this will also help protect your knees.
Perform all repetitions with one leg. After this, change your legs, having previously fixed the weight on the machine.

How to increase the effectiveness of training: recommendations from trainers

To increase the effect of training, fitness trainers develop special courses according to an individual program, and also give advice on independent training:

If the goal is to pump up your quadriceps, then place your legs narrow. This way you can achieve the defined and large thighs that bodybuilders crave.
During training, control your breathing and stress (do not overdo it).
Don't be afraid of the machine, but be careful with it. During exercise, the back remains unprotected, and the slightest mistake can lead to serious problems.
Fix the position of your legs depending on the purpose of the exercise, because different stances affect different muscle groups.
Leg presses for the buttocks and legs should alternate with squats and cardio exercises. This will help avoid injury during training.
It is necessary to warm up before class and cool down after completing all the trainer’s tasks.

The effectiveness of classes will depend on the correct execution of the technique, the use of additional weights and regularity. Only consistency will help you create your dream figure.