The leg press is a very popular exercise among the fitness addict in gyms all over the world, even if many criticize it, stating that it is only an exercise to isolate the quadriceps muscles for those who don't want to squatting.
This exercise is actually a very useful skill that allows you to load a lot of weight and have more control to fully develop the muscles of the legs.
Let's find out all its benefits!
Index
Benefits of the leg press
- Isolates the leg muscles: the upper body is not involved during this exercise and this could be very useful in case of injuries on the shoulders or back;
- It does not require balance: the sitting position, compared to the standing position of the squat, allows for greater balance;
- Strengthen the squat: this exercise focuses mainly on the quadriceps, which force can be used for better performance during squats;
- Improve the deadlift: the leg press mimics part of the deadlift movement, particularly the first moment you press down on the floor to lift the bar;
- Allows a high load;
- It is suitable for beginners.
Muscles involved
While renowned for isolation training of the quadriceps muscles, the leg press works several muscles in the leg excellently:
- Quadriceps
- Buttocks
- Calves
- Hamstring muscles (back of thigh).
Leg press execution
Although there are several ways to perform it, let's see together the various steps for the correct execution of the standard position:
- Sit on the machine with your back and head resting on the backrest
- Place your feet in the center of the platform hip-width apart making sure your heels are also well supported
- The knees should be at a 90 degree angle and the feet should be in line with the knees
- Tighten the core and grab the side handles for extra support
- Begin pushing the platform while keeping your feet firmly and firmly all the time
- Press until the legs are extended
- Slowly begin bending your knees to return to the starting position, pushing them outward as for squats.
variants
- One leg: identical to the classic leg press, but used one leg at a time
- With elastic resistance band: this exercise is bodyweight and imitates the movement of the leg press machine using an elastic band; it is excellent for beginners and for those who cannot attend a fully equipped gym
- Wall sit: this stationary variant trains the quadriceps, similar to the leg press, and is an excellent progression exercise for leg presses and squats
- Lateral: this exercise can be performed on the side, placing more emphasis on the glutes and hamstrings
- Hack squats: allows you to perform the movement of the squat with a machine that controls and guides the movement.
And you, do you use the leg press in your training sessions? Let us know in the comments and remember to follow us on our Telegram channel
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