How to Do the Leg Press

Overview

The leg press is a movement–based machine commonly found in most gyms that strengthens the leg muscles. It comes in two forms the standard horizontal leg press which is the standard version and the 45-degree leg press with free weights.

The inclined leg press requires one to sit at a 45-degree angle and raise your foot upward to the flat platform. One can then add weights to the platform making it difficult to push the resistance up and away. With the horizontal cable one’s feet are on the same height from your torso to the platform.

Dr. Adeeb Khalfe, a physical therapist adds that the incline leg press is beneficial to advanced exercisers since it allows one to add more weights however poses a risk of spine injury due to the body position. It is slightly more functional as it works against gravitational pull similar to standing exercises.

The leg press simply requires exercisers to load weights they can handle onto the rig, plop the seat, and push away. As enticing as it may seem, in reality, it is essential to understand how to use the leg press properly.

To maximize your overall strength, it is important to pay attention to how your body works to gain the building benefits and avoid injuries.

According to Dr. Than Jey, D.C., CSCS, FCE, a clinic director at Yorkville Sports Medicine Clinic, the leg press helps build strength in your lower- body, glutes, quads, and hamstrings.

Quadriceps are muscles located at the front of the thigh and are used for walking, jumping, kicking, and running. Hamstrings on the other hand are tendons at the back of the thigh that run from the hip bone to the knee.

We have researched and explored what you need to know about the leg press and which options are best suitable for you.

How to Do the Leg Press: Step-by-Step Instructions

Using the leg press machine requires one to sit on the machine in a position where the back and head are rested against the padded support. Place your legs on the platform approximately a foot to one apart.

Your bottom and heels should be flat against the seat and platform. To avoid stressing your glutes the legs should form a 90-degree angle. The knees should be aligned with your feet not inward or outward.

• Lower the safety bars on the platform and grasp the handles to provide support and ensure the head and spine are in position. Brace the abdominal muscles to stabilize the spine and avoid moving the back in the movements.
• With your heels flat on the footplate push the platform away until your legs are stretched without locking the knees. One should not use the foot or toes to move the pad forward. This is the beginning position.
• As you inhale, extend your legs to slowly lower the platform and make a 90-degree angle. The movement should be slow rather than explosive.
• Pause momentarily and exhale as you make the movements without locking or bowing your knees. Allow the resistance plate to move towards your upper body slowly. Ensure your upper thighs do not compress your ribcage.
• To go back to the starting position, push the footplate with your heels and quadriceps ensuring to bend the knees. Keep the back and feet flat while making the movements.
• Repeat the process for the number of presses in your set. For starters start with three sets of 10 presses. Ensure the safety pins are locked once you are finished with your set.

Worth noting there are various foot placements for working out various body muscles. A wide foot stance will work the inner thigh muscles while a narrow stance will work the other thigh muscles.

Having your feet higher will work out the glutes and hamstrings while placing your feet lower will build up the quads. If one is starting it’s advisable to have your feet in the middle.

The one-leg press helps to muscle imbalances.

Key Benefits of Doing Leg Press

The leg press machine helps build strength in the leg muscles and even out muscle imbalances. One can build different muscles by changing the position of the foot on the leg press machine.

According to an article in the International Journal of Environmental Research and Public Health strength training exercises are associated with physical and mental health benefits such as improved vascular condition, bone density, reduced signs of depression, lower back pain, and enhanced self-esteem.

Additionally, strength training promotes faster muscle activation, force production, and postural strength in athletes.

The leg press machine helps develop your gluteus, quadriceps, hamstrings, and calves. It helps you build these muscles without causing much fatigue as compared to building your squats using a barbell. It improves muscle flexibility and endurance.

Using a leg press increases balance and stability of the core and legs particularly if you are a beginner. It allows you to train your legs lifting heavy loads as compared to exercises that use kettlebells, barbells, or dumbbells.

The leg press machine allows you to add more weights and support them with your leg muscles instead of your spine. It prevents strain on the central nervous system (CNS) which might cause fatigue and limit your pumping ability.

The leg press machine is a great option for individuals with back injuries as it isolates the lower body. It is also easily adjustable as one is only needed to change the foot placement to target certain muscles. Bearing the weights of the leg press helps strengthen the leg bones.

Safety and Precautions When Doing the Leg Press

If one has any health condition it is essential to consult a physician before starting an exercise program. When exercising select a comfortable weight on the leg press that enables you to have full control of your body throughout your entire sets. In case of any pain or discomfort during the exercise stop immediately and pay attention to your body.

Avoid the leg press if you have a back injury, knee injury, or weak pelvic floor muscles as the machine puts pressure on these muscles. Exercising through the pain may result in more injury. Consider wearing DMoose Knee Compression Sleeves during leg press exercises to provide added joint support and stability for this high-resistance movement.

It is safer to do strengthening exercises as recommended by your doctor or therapist. For effective progress, incorporate nutrition and proper warm-ups in your exercise program. Take proper rests for 24 to 48 hours before exercising the same muscle. This will allow the muscles enough time to recover from the workouts.

Common Mistakes to Avoid When Doing the Leg Press

To get the most out of the leg press routine, watch out for the following mistakes that can limit your desired results or worse put you at risk of encountering an injury. To ensure you are using the leg press correctly and safely, avoid this error.

Too Much Weight

Building the leg muscles requires effort, however, it should be properly done in a way that you can control the movements. If you can’t control the movements which makes you use your hands to push your legs it is a significant sign that you are lifting more weight than you should.
You should not rush through an exercise session or make your legs flop after an exercise. Before lifting any weights ensure you can be able to control the movements with your body’s strength.

Placing Hands on Knees

Majority of the people cheat to be able to lift heavier weights by placing their hands on their knees to help push the legs. This common mistake often lessens the stress on the leg muscle disrupting the strength training process.

Behinds Not Flat Against Seat

Lifting your butt off the seat places more strain movement on your knees leading to discomfort and cramping. This leads to poor positioning where your legs are too sharp or directly in front of the eyes.

Related: Best Knee Sleeves

Raising Head

Your head should be laid flat and steady on the seatback. If you are raising your head, it might be because you are using too much weight that you can’t handle.

Breathing

One should keep breathing, particularly in the effort phase. If you focus on your breath getting the air out on exertion and in on release the breathing will become effortless.

Short Range of Motion

Complete the entire range of motion without lifting the hips and back. As difficult as it may seem, ensure your butt is below the hips, your back flat against the seat and your knees wide throughout the range of motions. To be comfortable adjust the seat or reduce the weight on the leg press.