How to properly perform the leg press.
Goals: quadriceps, hamstrings, gluteus maximus.
Necessary equipment: leg press machine
Level: Beginner
Benefits
The leg press simulator allows you to get the benefits of squats with a barbell for the development of the quadriceps muscle. Second, it develops the gluteus maximus, hamstrings, and calves.
By changing the position of the foot, you can focus on different muscles. It strengthens these muscles, and you can use it to overcome an imbalance, such as when runners have more developed hamstrings than quadriceps.
Step-by-step instructions
When you sit down at the leg press machine, your body should be in a certain position. Sit on the exercise machine with your back and head on a soft support. Place your feet shoulder-width apart, making sure your heels are level.
The buttocks should lie on the seat, not raised. Your feet should form an angle of about 90 degrees at the knees. If your feet are too high on the plate, it will put a load on your buttocks; if too low, it puts unnecessary pressure on your knees. The knees should be in line with the legs and should not be bent either inwards or outwards.
When you have already started, make sure that you keep this position. Grasp the auxiliary handles to provide support and hold the spine and head in the desired position.
1. Tighten your abdominal muscles and push the platform away with your heels and forefoot. The heels should stay on the panel. Never use your forefoot or toes solely to move the panel forward.
2. As you exhale, stretch out your legs and press your head and back against the seat cushion. Perform the exercise slowly.
3. Pause at the top of the movement. Do not bend your knees.
4. As you inhale, return the panel to its original position, gradually bending your knees. Keep your feet and back straight.
5. If you've never done a leg press before, start modestly with three sets of 10 presses.
Common mistakes
To get the most out of a routine leg press, it is important to follow the correct technique. To make sure that you are doing the leg press safely, avoid these mistakes.
Too much weight
One of the most important factors is to make sure that you are not trying to lift more weight than you need to. If you can't control the movements, you'll need to reduce the weights. Proper technique is more important than the weight you lift.
Although the exercise requires effort, it should be performed under complete control. Never rush into an exercise and don't let your legs bend at the end.
Buttocks are not pressed against the seat
If the buttocks are raised above the seat, the legs are at too sharp an angle. You will need to push back the seat back until your knees and buttocks are in a comfortable position. You may recognize the wrong position when you feel cramps and / or feel like your knees are right in front of your eyes.
Put your hands on your knees
Putting your hands in your lap is a common mistake that breaks your form. Instead, grab the auxiliary handles.
Short range of motion
Always perform the full range of motion without lifting your hips. If necessary, adjust the seat and / or reduce the weight.
Raise your head
Focus on the position of the head. It should fit comfortably on the back. If you tilt your head forward, you are using too much weight.
Breathing
Do not forget to breathe during the effort phase and do not hold your breath. If you focus on exhaling with tension and inhaling with relaxation, your breathing will eventually become automatic.
Modifications and variations
You can customize the leg press to make it more accessible to beginners and use it to progress.
Need a modification?
This is a very individual exercise that needs to be adapted to your body. Since the machines can be different, you can ask the instructor to show you how to safely perform the bench press.
Beginners should use a lighter weight and develop good technique. Focus on slow and deliberate movements, not on the number of repetitions or the weight you lift. If you notice any undue stress or pain, ask your trainer to review your technique and get personalized advice.
Ready for the challenge?
The foot position can be used to work the muscles in different ways. A wider position of the feet will work the inner thigh muscles. A narrower one will work the outer thigh muscles.
If you put your feet higher on the running board, you will work more on the gluteus maximus and hamstrings. If you put your feet lower on the running board, this will emphasize the quadriceps, but there will be more load on the knees, and this should be done with caution.
You can also use the leg press one leg at a time if you are working on overcoming an imbalance.
Safety and precautions
Avoid leg presses if you have weak pelvic floor muscles, as this puts a lot of stress on the pelvic floor. Instead, perform safer exercises to strengthen your legs as recommended by your doctor or physical therapist. You should not use this simulator if you have a knee injury.
If one or both of your knees hurt, don't try to deal with the pain. Pushing out will only result in injury. This exercise can also cause strain on your back, so it should be avoided if you have an injury or back pain.
