Leg Press Machine
Why it's an exceptional piece of equipment and how
to use it safely.
Terry Stokes
Why it's an exceptional piece of equipment and how
to use it safely.
Terry Stokes
The Leg Press is an excellent machine for working the thighs and glutes. A great benefit of the leg press machine is that people with bad knees, who cannot do squats, can often perform full range-of-motion leg presses, pain-free. This is because the leg press allows you to place your feet in different positions and heights. For those with knee issues, it's often possible to find a position that allows them to perform the leg press without hurting their knees. If you want to build a bigger butt or thick thighs, the leg press is an excellent exercise.
Foot Position:
The higher foot positions allow you to work your glutes more because you're able to push through your heels. The lower foot positions usually focus more on your quads because more of the pressure is toward the middle and front of your feet.
Foot Position:
The higher foot positions allow you to work your glutes more because you're able to push through your heels. The lower foot positions usually focus more on your quads because more of the pressure is toward the middle and front of your feet.
Leg Press and Lower Back Safety:
When using the leg press machine it is very important that your lower back stays pushed against the seat. Do not allow any space between your lower back, butt and the seat. This could lead to a lower back disc injury. I cannot stress this enough. This is why I recommend the type of leg press in the pictures below. It's an older fashioned type of leg press (legs are parallel to the ground) as opposed to the newer Angled Leg Press. I like this type of leg press because it's easier to keep your back flat against the seat. Regardless of which type of leg press machine you use use, this is your number one safety concern.
When using the leg press machine it is very important that your lower back stays pushed against the seat. Do not allow any space between your lower back, butt and the seat. This could lead to a lower back disc injury. I cannot stress this enough. This is why I recommend the type of leg press in the pictures below. It's an older fashioned type of leg press (legs are parallel to the ground) as opposed to the newer Angled Leg Press. I like this type of leg press because it's easier to keep your back flat against the seat. Regardless of which type of leg press machine you use use, this is your number one safety concern.
Leg Press and Knee Safety:
Never lock your knees while doing leg presses. This places too much stress on the knee joint, surrounding tendons and ligaments. Always keep a slight bend in your knees (soft knees) as you press the weight. This not only protects the knees but it keeps constant tension on the thigh muscles which makes this exercise much more effective.
Never lock your knees while doing leg presses. This places too much stress on the knee joint, surrounding tendons and ligaments. Always keep a slight bend in your knees (soft knees) as you press the weight. This not only protects the knees but it keeps constant tension on the thigh muscles which makes this exercise much more effective.
Increased Flexibility:
Many people have an issue squatting low (or performing lunges). There can be many reasons for this. Maybe they don't have the flexibility, maybe they are apprehensive squatting with a weight on their back, they could have knee issues etc. The leg press allows you to get achieve great flexibility much easier than a traditional squat. I know people who can't squat to parallel with just bodyweight, who can get on a leg press machine and flex their knees to a less than 90 degree angle (below parallel in a standing squat), without pain.
Many people have an issue squatting low (or performing lunges). There can be many reasons for this. Maybe they don't have the flexibility, maybe they are apprehensive squatting with a weight on their back, they could have knee issues etc. The leg press allows you to get achieve great flexibility much easier than a traditional squat. I know people who can't squat to parallel with just bodyweight, who can get on a leg press machine and flex their knees to a less than 90 degree angle (below parallel in a standing squat), without pain.
Performing the Leg Press Safely
This is me on the Leg Press Machine. I have tendinitis in both knees from basketball. Squatting is difficult for me but I built a nice pair of quads doing mostly leg press. I was able to get great flexibility (full range of motion) without pain. This flexibility is very important in building bigger quads/thighs or bigger glutes because you need full range of motion to develop these two muscles.
