If you want to continually progress with your workout program, these will help take you there:
If you are looking for ways to develop and adapt your leg day, then you should try out different foot placement variations on the leg press machine.
High feet leg press
Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate, which takes stress off the quads. This is a great substitute for deadlifts and hamstring curls. Most people will find that they are able to lift the most weight in this position.
Low feet leg press
Placing the feet low on the foot pad totally shifts the stress loading pattern of the exercise onto the quads. This is the best substitute for squats, but if you suffer from knee pain, go easy on this one.
Wide stance leg press
By bringing your further apart, the emphasis will move on to your inner quad muscles. This move is a similar one to a standard sumo squat.
Narrow stance leg press
By bringing your feet closer together you will work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this variation will be. Note that by placing the feet close together though you will already be placing more emphasis on the quad muscles, so this is a very good variation or those who want to build up this muscle in particular.
Whichever variation you choose to try, simply change between the variations every 2-4 weeks and you’ll continue to make the gains that you’re after.
What are the benefits of the leg press machine?
It’s a great option for those of you who have difficulty squatting due to back or knee pain, because it reduces the stress load on the back, whilst challenging your leg muscles.
The extension of your knees against the resistance offered by the leg press works your thigh muscle
The action of extending your hips works your butt or gluteus maximus muscles
The load-bearing effect of the leg press strengthens your legs bones
They strengthen your knee and hip joints
The leg press can be used to develop strength and/or muscle size depending on the type of training you perform.
The only small problem with the standard leg press is that if you only perform it in the standard foot placement way, eventually your muscles are going to adapt and you could fail to progress. But that’s where these leg press variations come into play.
For Mental Health Awareness Week this month we asked one of our fitness professionals their personal advice for those suffering. Fitness Coach Rob Friend explains
For Mental Health Awareness week this month we’re exploring the theme of being ‘better together’ with mental health issues. In this article, member Brad Hulme
There are different versions of the leg press machine that aim to train the quads and glutes: the standard 45-degree linear leg press, horizontal seated leg press, vertical leg press, and the dual-function leg press.
There are different versions of the leg press machine that aim to train the quads and glutes: the standard 45-degree linear leg press, horizontal seated leg press, vertical leg press, and the dual-function leg press.
The goal for a standard leg press is to place your feet hip-width apart and positioned so your knees form 90-degree angles. Once your feet are in position, grip the handles to the side of the seat. Lower the platform down by slowly bending your knees.
While the leg press is nowhere near an adequate replacement for the squat, it is nowhere near useless either. While many of us tend to go HAM on our barbell movements and then skip or sandbag our accessories, pushing the leg press is a great option for those of you needing to build more quad strength.
Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled.
Leg press alternatives with free weights, such as barbells, dumbbells, and kettlebells, provide a versatile and effective way to target your leg muscles without using a leg press machine.
Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled.
Proper form is more important than the amount of weight you're lifting. While the exercise should require effort, it needs to be done with complete control. Never rush through the exercise or allow your legs to collapse at the end of the movement.
The typical leg press weight for males varies depending on their proficiency levels, which can range from beginner to elite. Beginners: Male beginners should aim to lift around 71 kg (1RM). This is a solid starting point for individuals just beginning their fitness journey.
Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
