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If you could spend 1-2 minutes doing something that had the power to drastically reshape your body, would you do it?
We’re talking about the Leg Press.
Out of all of the exercises you do, the leg press may be the most important. If the leg press is not part of your routine, this article will make the case for why you should include it in your routine and how you can execute it.
Jump to Topic:
The Value of Doing the Leg Press
How to Set up the Leg Press Machine
How to Do the Leg Press
Injury Considerations
Choosing the Right Leg Press
Summary
The value of the leg press comes from the areas of the body that it targets. The leg press primarily targets the quads (front thighs) and gluteus maximus (butt), the two largest and strongest muscles in the human body. These two muscle groups are important for physical appearance and critical for physical functioning. The secondary muscle groups include hamstrings and calves.
As a whole, here are the benefits of regularly performing the leg press (Rhodes et al., 2000; Zampieri et al., 2015):
If you’re interested in performing the leg press on your own, keep reading.
Following these steps should help you with getting setup on any selectorized machine:
Once you’ve set up the machine using the steps previously outlined, you are in the correct starting position and ready to work! Here are the steps for executing the exercise safely and effectively:
Perform one set, to muscle failure, twice per week on nonconsecutive days. Ideally, you’ll complete around 3-6 slow repetitions before reaching muscle failure. If you completed six or more repetitions, increase the weight by 2.5-5 lbs in the next workout.
If you suffer from knee or lower back pain, you can still perform the leg press. Some adjustments may be needed, though.
Use a trial and correction approach. Try the previously mentioned setup. If you feel pain while using that seat position, then make adjustments.
If you have a knee injury or pain that is aggravated by the leg press, try one or more of the following strategies:
If pre-existing lower back pain is irritated by the leg press, try the following adjustments:
Even though quality can differ greatly, selectorized leg presses are generally the best way to go. Nautilus, Life Fitness, Matrix, Cybex, and Technogym are a few of the companies that produce quality leg press machines which are often found in public gyms. If you have multiple options, choose the leg press that you find most comfortable.
As mentioned before, avoid the plate-loaded leg press machine. This machine typically features the trainee sitting close to the ground and pushing the weight up at an angle. It’s effective for producing results but can be stressful on the lower back. When lowering the weight, the hips often rise, which switches the force of the weight from the hips to the lower back. Put simply, it’s easier to strain or injure the lower back on a plate-loaded leg press.
Learn about another impactful lower body exercise – the Leg Curl!
The leg press is the most important exercise in a workout. Regularly training with the leg press leads to strength and muscle gains in the largest muscles of the body. The leg press also improves mobility and overall physical function.
When using the leg press, choose a challenging weight and start in a cramped but not very uncomfortable position. Push until your knees are slightly bent (and no further!). Keep the focus on your heels, not your toes, throughout every rep. Continue until your hips and thighs are COMPLETELY fatigued, and increase the resistance periodically.
There are many quality models of the leg press. Pick one where you can pin the weight stack. If you have knee or lower back pain, you can still use the leg press. A few positional adjustments should allow you to train without pain!
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