How to Do the Leg Press: Proper Form, Variations, and Common Mistakes

Also illustrious As: Machine leg press, machine squat press, seated leg press

 Targets: quad, hamstrings, gluteus

 Equipment Needed: Leg press machine

 Level: Beginner

 The leg press could be an in-style piece of gymnasium instrumentation that may facilitate building key muscles in your legs. There are 2 leg press machines ordinarily found in gyms and residential gyms: the quality horizontal leg press and also the 45-degree leg press, with a seat that reclines at an Associate in Nursing angle whereas your legs press upward in a very diagonal direction.

 Both machines develop the quad and hamstrings of the thigh and also the gluteal muscle (buttocks). whereas it looks like an easy exercise, it’s essential to find out the way to use it properly. taking note of your kind will maximize the strength-building edges and forestall injury. The leg press is employed as a part of a leg strengthening routine or a machine circuit elbow grease.

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 Benefits

 The leg press machine permits you to induce a number of the advantages of weight squats for developing the quad. Secondarily, it develops the gluteus, hamstrings, and calves.1

 One advantage of the leg press machine is that you just will emphasize different muscles by varying your foot position. It builds strength in these muscles, and you’ll use it to beat imbalances, like fault-developed hamstrings, compared to the quad.

 Although the leg press mimics the weighted squat, it reduces the force on your core, creating it less of a full-body exercise. this may be helpful if you add the leg press to your routine as an adjunct to squats. Doing therefore can enable you to continue adding volume to your quad and alternative leg muscles while not inflicting the extra fatigue that loading weight on your spine creates.2

 Further strengthening your quad will boost your squat performance by increasing strength within the muscles required to progress. If you discover you have got reached a strength highland along with your weight squat, adding the leg press might facilitate.3

 Using a leg press machine might also facilitate an increase in your balance and stability, particularly if you’re a beginner at lifting significant weights. Some individuals aren’t able to use a weight for squatting till they’re conversant in lifting significant weights with their legs in a very means that will increase balance and stability of the core and legs in a very safe manner, like with the leg press.4

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Step-by-Step directions

 When you sit down at a leg press machine, your body ought to be in a very explicit position. Sit on the machine with your back and head resting well against the cushiony support. Place your feet on the platform regarding hip-width apart whereas making certain that your heels are flat.

 Your bottom ought to be flat against the seat instead of raised. Your legs ought to be kind Associate in the Nursing angle of regarding ninety degrees at the knees. If your feet are too high on the plate, it’ll stress your glutes; too low puts excess pressure on your knees. Your knees ought to be in line along with your feet and neither be bowed inward nor outward.

 As you press, ensure to stay in this alignment. Grasp the assist handles to supply support and keep your spine and head in position.

 Brace your abdominal muscles and push the platform away along with your heels and foot. Your heels ought to stay flat on the platform. The front of your foot or toes ought to ne’er be used completely to maneuver the pad forward.

 While breathing, extend your legs and keep your head and back flat against the seat pad. Extend with slow management instead of with Associate in Nursing explosive movement.

 Pause at the highest of the movement. don’t shut your knees, and make sure that they’re not bowing out or in.

 While breathing, come the platform to the beginning position step by step bending the knees. Keep the feet and back flat throughout.

 If you have got ne’er done leg presses, begin with modesty with 3 sets of ten leg presses. you’ll advance from there as you build strength.

Common Mistakes

 It is essential to make sure the correct kind is to induce the foremost out of your leg press routine. to make sure you’re doing the leg press safely, avoid these errors.

Too Much Weight

 One of the foremost important factors is making certain you are not attempting to raise a lot of weight then you ought to. If you cannot manage your movements, you want to cut back the burden. correct kind is a lot of necessary than the quantity of weight you are lifting.

 While the exercise ought to need effort, it must be through with complete management. ne’er rush through the exercise or enable your legs to collapse at the tip of the movement.

Buttocks Not Flat Against Seat

 If your buttocks are raised off the seat, your legs are at too sharp of an Associate in Nursing angle. you may get to move the seat back till your knees and buttocks are well positioned. you’ll acknowledge poor positioning after you feel incommodious, and/or your knees appear to be directly ahead of your eyes.

Placing Hands on Knees

 Placing hands on the knees could be a common mistake that may break your mind. Grip the assist handles instead.

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Short variety of Motion

 Always follow through with the complete variety of motions while not lifting your hips. If needed, regulate the seat and/or lower your weight. this implies obtaining deep into the position along with your butt below your hips, and your knees wide.

Raising Head

 Focus on the position of your head. It ought to be steady and set well against the seatback.

Breathing

Remember to stay respiratory throughout the trouble part and to avoid holding your breath. If you specialize in breathing on travail and eupneic on unleash, your respiratory can eventually become automatic.

Modifications and Variations

You can regulate the leg press to create it additionally accessible as a beginner and to use it to progress.

Need a Modification?

You need to regulate this individual exercise to suit your body. As machines will vary, you will need to raise a trainer to indicate to you the way to regulate it safely before beginning.

Beginners ought to use lighter weights and develop correctitude. focus on slow and deliberate movements instead of what number of reps or the number of weights you are lifting. raise a trainer to review your kind and acquire personalized recommendations if you notice any unwarranted stress or pain.

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Up for a Challenge?

Foot positioning will be accustomed work muscles in several ways in which. employing a wider foot placement can work the inner thigh muscles. employing a narrower foot placement can work the outer thigh muscles.

Placing your feet higher on the platform can work your gluteus muscle and hamstrings to a bigger degree. inserting your feet lower on the platform can emphasize the quads additional, however, this conjointly puts additional stress on the knees and maybe finish caution.

You can conjointly use the leg press one leg at a time if you’re operating to beat imbalances.

Safety and Precautions

Avoid the leg press if you’ve got weak girdle floor muscles because it puts a lot of stress on the girdle floor.5 you must not use this machine if you’ve got a knee injury. Instead, do safer leg strengthening exercises as your doctor, or physiotherapist counseled.

Do not come out of the pain if one or each of your knees hurt. Pushing through can solely cause injury. This exercise can even place stress on your back, therefore it ought to be avoided if you’ve got a back injury or back pain.

Sources

1. Martín-Fuentes, Isabel, Oliva-Lozano, José M., and José M. Muyor. Evaluation of the lower limb muscles’ electromyographic activity during the leg press exercise and its variants: A systematic review. International Journal of Environmental Research and Public Health 17, no. 13 (2020). doi:10.3390/ijerph17134626.
2. Zając A, Chalimoniuk M, Gołaś A, Lngfort J, Maszczyk A. Central and peripheral fatigue during resistance exercise – a critical review. Journal of Human Kinetics. 2015;49(1):159-169. doi:10.1515%2Fhukin-2015-0118
3. Bryanton MA, Carey JP, Kennedy MD, Chiu LZF. Quadriceps effort during squat exercise depends on hip extensor muscle strategy. Sports Biomechanics. 2015;14(1):122-138. doi:10.1080/14763141.2015.1024716