Leg day – it’s either the one day of the week you look forward to the most or, that one day you think about taking ‘rest’ instead. Well, love it or hate it, without hitting legs, you will never be able to achieve a well-balanced, powerful and highly-functional physique that you dream of.
With that being said, here comes leg press – the foundation to an effective and powerful lower body workout. Not only is this exercise effective, it is also versatile, which enables you to hit all the muscle groups within your legs as effectively as possible.
However, this exercise can be a bit tricky. Whether you’re a fitness pro or just starting out, it’s important to get your form right so you don’t end up injuring yourself even more. And this guide covers just that!
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What Is Leg Press?
The Leg Press is the key to getting those leg gains as it is a strength-boosting exercise. It gives you a complete lower body workout, targeting those quads, hamstrings, glutes, and calves.
This exercise stands out because not only is it safe, it is also easy to execute, especially if you're a beginner or have lower back pain. The best part is - you push the weight with your legs, changing your foot placement to engage one or the other muscle more effectively.
Here's why the leg press is so important - it strengthens your legs and ramps up your fitness to a whole other level. Whether you're a beginner or a pro athlete, this exercise is suited for people at all fitness levels.
Not only is it great for building muscle, it also improves your balance and overall coordination, making this a strength-building as well as functional exercise.
Thanks to this exercise, you'll also be able to hit squats more effectively, giving you a balanced physique.
Get a balanced physique with these dumbbell leg workouts.
How to Do Leg Press?
As mentioned before, having an improper technique and poor form can be an expensive injury. However, it is dangerous only when we are ignorant. Before doing any workout, it is important to at least learn the proper technique. Sometimes a slight wrong foot can cause injury.
So, let’s look step-by-step on how to get the right leg press form which is not only effective, but also risk-free.
Step by Step Instructions
Improper technique can lead to significant injuries. That's why understanding the proper leg press form is vital before beginning your workout.
Here's a step-by-step guide:
- Adjust Your Leg Press Machine: Start by setting up your machine with the correct back seat and footplate adjustments. For the back seat, a center incline is good to go. Make sure your feet make a 90° angle on the foot pedal.
- Take Your Stance: Sit on the machine with a straight back and a neutral spine. Place your feet higher on the footplate to align your knees with your heels.
- Start Pressing: Grab the side handles and push with your heels. Do not fully straighten your legs or lock your knees. Then, slowly return the foot pedal without letting the weights touch the stack fully.
After following the above steps, you should feel your leg muscles worked in glutes, quads, hamstring, and calves.
Don't have access to the gym? Do these 5 exercises for lower body at home instead.
Muscled Worked
Glutes and quads are the primary muscled worked, whereas hamstring and calves are the secondary muscles worked.
1. Glutes
Most of the lower-body workouts activate the glutes, which act as a stabilizer. When you do a leg press, your glutes perform a similar role and fully engage in both the motions, having a primary impact. Lower reps & more weight will get your glutes to become thicker and stronger, which would help in almost every exercise that uses the lower body.
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2. Quads
Quads primarily are the muscles used on the push, and secondarily, as the stabilizers. Because of its location and functionality, it is the most important muscle in your legs.
Stay highly functional with these 10 quad exercises for sculpted legs.
3. Hamstring
The back side of quads plays a significant role in supporting the quads during the leg press. They are initially used for a push, then play a major role as a stabilizer in the retreat movement. Hamstrings and quads complement each other in all the lower leg exercises and stabilize your motion.
Learn how to do a dumbbell deadlift to effectively target your hamstrings.
4. Calves
Calves play a supporting role for a smooth workout. Leg press tones your calves and prevents injury, providing endurance throughout the workout. Doing leg press with toes increases the impact on the calves. However, it is recommended to use your heels when pushing the foot pedal.
Isolate this muscle with these 10 calf exercises.
5. Hip Adductors
The inner sides of your thighs perform a variety of functions such as flexing and rotating your legs. When you leg press, they stabilize the motion, keeping your legs aligned. This also prevents stress on thighs. You can achieve the same results with doing squats, as well.
Tone your thighs and booty with this 20 minute leg workout.
Leg Press Vs. Squats
- Leg Press: It is seated, uses weights, and performed on a machine.
- Squats: They require standing and lifting weights on your shoulders, usually.
Both work on the same muscles and people do argue on which one is better. However, both have different purposes and serve you depending on your fitness goal. Both can be used interchangeably and none is better than the other.
A lot of people favour squats as they engage your core and give you an overall balance between the upper and lower body. However, squats need a meticulous form to avoid injury.
Who Should Do Leg Press?
1. Beginners
Leg press is great for beginners as it helps you prepare for other leg exercises such as squats or lunges. Starting off with lower weight and higher reps is best for beginners to build their endurance and strength.
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2. Toning
If you want to tone your legs, leg press is one of the most recommended ones. With lower weights and higher reps, you can turn your quad and glutes fat into muscles.
Ladies, get sculpted with this 30 minute leg workout for women.
3. Squat Alternative
Squats can be little scary for some and the slightest bit of improper technique may hurt your back. Or, even if you are just starting out and have weaker legs, leg press is the workout for you to get your legs stronger and get your form right.
Can't do squats? Try hip extensions instead.
4. Cybex Leg Press Machine (Vs Squat)
There is an argument over what is better for you - machines or free weights. For quads and glutes workout, if you have a Cybex leg press machine, then go for the machine. Cybex leg press machine gives you an extra support to keep your spine straight and handles to better grip your position.
Get stronger glutes by isolating them with hip thrusts.
5. Sports Conditioning
If you are recovering from an injury, leg press can be great for you on lower weights. Similarly, if you are training for sports, leg press can condition your legs for strength and endurance. Great for athletes who need to run extra miles than the rest.
Speed up your recovery with isometric exercises.
Who Should Do Squats?
Squats too tone your legs and condition you for sports due to its more compound impact. However, there are more reasons to do squats, which you don't get from doing leg press.
1. Full Lower Activation
Squat will engage your complete lower body and work every muscle in your legs. This compound workout is great for stabilization, which requires every muscle to play a part. Not a bad workout, if you want to warm-up before a performance.
Target your glutes, quads and hamstrings with this lower body band workout.
2. Function
Leg press targets specific muscles at specific movements. Squats engage more as they need you to stay balanced. The conditioning of balance makes your body functional and agile. Squats are slightly better in this regard.
Improve your lower body function with curtsy lunges.
3. Stronger Core
All the weight is one you, you need to watch out for your back. Squats will push you to keep a straighter back, failure to that can cause serious injury. However, with discipline, you can work your core along with your lower body, for significant results.
Get a stronger core with these lower ab exercises.
The Best Alternative Exercises
1. Incline Leg Press
The incline leg press involves a sloped platform which increases the resistance your legs push against, thanks to gravity. This variant particularly emphasizes the glutes and hamstrings.
Steps
- Lie down on the incline leg press machine, back flat against the pad.
- Place your feet shoulder-width apart on the platform.
- Push the platform away by extending your legs. Keep your core engaged and don’t locking your knees.
- Lower the platform back to the starting point slowly, controlling your movement throughout.
2. Vertical Leg Press
The vertical leg press positions the body so you press the weight straight up above you. This variation deeply targets the quads, while engaging your calves and glutes.
Steps
- Place yourself under the weight platform, with your back on the floor and legs up.
- Keep your feet on the platform above you, hip-width apart.
- Straighten your legs to push the platform upwards. Avoid locking your knees at the top.
- Control the weights as you lower them back to your starting position, controlling your movement.
3. Hack Squats
Hack squats are performed on a machine that mimics the squat movement but in a fixed path, providing support to the back. This variant focuses on the quads but also involves the glutes and hamstrings.
Steps
- Stand on the hack squat machine with your shoulders under the pads.
- Place your feet shoulder width on the platform, toes slightly pointed out.
- Lower yourself down into a squat, keeping your chest up and knees tracking over toes.
- Drive through your heels to return to the starting position, squeezing your quads and glutes at the top.
Struggling with flabby inner thighs? Learn how to do lateral lunges to target your inner thighs.
Key Takeaways
In conclusion, the leg press is an essential exercise for anyone looking to strengthen and tone their lower body. It's versatile, effective, and suitable for fitness enthusiasts at all levels, from beginners to pro athletes.
With the proper technique under your belt and incorporating variations like the seated leg press, incline leg press, and hack squats, you can amp up your muscle gains and boost your overall fitness.
Remember, whether your goal is muscle-building, toning, or staying safe during lower body workouts, the leg press has got you covered. So, don't miss out on this one on your next leg day at the gym!
Achieve a balanced, powerful, and functional lower body that stands the test of time with this simple yet effective exercise!
FAQs
How can I do leg press at home?
To do leg press at home, find a sturdy and flat bench along with a pair of resistance bands. Wrap the resistance bands around anything that's heavy and can't be moved at one side. On the other end will be your feet while you're flat on the bench. Start pushing like you would on a leg press machine. Make sure the set up is safe or have someone with you.
How do I create a homemade leg press?
To create a homemade leg press, you'll need a sturdy, flat bench and a set of resistance bands. First, secure the bands around a heavy, immovable object at one end and your feet at the other while lying on your back on the bench. Push forward as you would on a leg press machine, adjusting band resistance for difficulty. Always ensure your setup is safe to prevent injury.
What are some alternative exercises to leg press?
At home, you replicate the same movement you get from leg press without a machine by doing alternative exercises that target the same muscle groups. Try wall sits, squats, lunges, and step-ups using your body weight or holding dumbbells for added resistance. These exercises are safe, effective, and can be easily done in your living space to strengthen and tone your lower body, similar to a leg press.
