Don't miss these 4 rules! Single leg platform press!

One of the most favorite workouts for girls is butt training, since it is the gluteal muscles that form the sexy round shape of the butt. And all girls love it when their forms are admired. Therefore, this article is specifically for the female half of readers, but men will also be able to adopt some exercises.

The gluteal muscle consists of 3 parts - gluteus maximus, gluteus medius and minimus. In order to include all parts in the work, you need to use a variety of exercises in your training process. The following 15 exercises are some of the best for your butt . Supplement your program with them, and the result will not be long in coming.

Photo mistakes: if your legs hurt after a workout

What are you doing wrong if you experience leg pain after doing leg presses? How to do the exercise correctly (here is an article on recovery ):

Push press (i.e. you lower the platform down quickly and haphazardly in the style of “just lower it, otherwise I’ll die”).
Separation of the pelvis from the back. The platform must be lowered to such a level (as you feel, the guideline is 90 degrees) so that the lower back is glued to the back of the machine, otherwise the tube will be injured. Therefore, you need to lower the platform until you feel that you are doing a “safe” bench depth.

We found this option on the Internet and want to say: don’t do this, it’s just super dangerous, traumatic and pointless, such tricks can be replaced with banal gluteal swings, don’t take risks like that!
Read also: The best way to pump up your glutes: advice from fitness experts
A safe depth is when your lower back is pressed tightly against the back of the seat. With excessive “heroism”, the depth becomes unsafe, i.e. you lower the platform with your legs to such a depth that your lower back is already coming off.

Important points to pay attention to

The technique of any exercise has its secrets that will help you avoid injury and achieve the desired results. The leg press is no exception. So, consider a few important points that will help when performing the press.

Your feet should be firmly pressed against the platform to reduce the load on the spine. If the entire foot is not under control, take a break and be distracted by another exercise. Start only when you are focused on your feet;

The platform is squeezed out with the heels. There is no need to overpower yourself and press your fingers into the platform - this will do nothing but harm. The correct execution of the exercise is to press with the foot and press with the heel, then it will become much easier to do it;

The knees are directed parallel to the feet. When the hips deviate outward or inward, the quadriceps does not work and smaller muscles become tense;

By lowering the platform, you need to move towards the ideal - ninety degrees of bend at the knee. But if your legs are not yet holding the platform in this position, you should not continue, because The depth of the bench press is very individual. And if the neighbor in the hall did this exercise correctly, this does not mean that everyone can do it. After a few practices, you can achieve the correct position without effort;

Try to get double benefits from the machine - when squeezing the platform upward, tense your lower abdominal muscles - this is a great way to pump them up;

Keep your head on the headrest and don’t lift it, don’t talk to other visitors to the gym, don’t turn around towards the noise - stay focused on the exercise;

Proper breathing will help make leg presses easier. It’s difficult to establish breathing the first time you perform a bench press - gym goers are so focused on squeezing the platform that they forget to breathe altogether

It is important to remember that oxygen plays a key role in the body, and during physical activity it is doubly necessary. Therefore, you need to accustom yourself to such a rhythm - when squeezing the platform, you exhale, and when lowering, you inhale;

The under-seat grab handles aren't meant to be forgotten.

When pressing with your hands, you need to tightly squeeze the handrails, which will relieve the lower back;

Try to go through the entire amplitude. Even if it becomes difficult, and you don’t have the strength to squeeze the platform, it is better to break the exercise into more approaches with fewer repetitions, but do these approaches with high quality;

It is better to start the bench press without canopies, idle. After the muscles get used to the weight of the platform itself, then you can add kilograms;

If you feel that your strength is on the verge and you can no longer squeeze the platform, do not throw it suddenly. Smoothly lower the platform, bend the lock and the platform will return to its original position. Otherwise, you can injure your legs, even if the lock of the machine is bent.

Types of leg press machines and their features

Although leg press machines are aimed at performing the same exercise, they have some differences.

They are structurally divided into:

Lever - such exercise machines are also called hummers.
Sliding ones are the most common options. Typically, the platform moves at an angle of 45 degrees along the guides.

According to the angle of inclination:

Verticals are a rare beast, but they can still be found in the gym. Such exercise machines place an increased load on the spine. Platform weight may vary. Typically the platform weighs from 27 to 40 kilograms.
Horizontal - in this machine, the leg press is performed in a horizontal plane. The target muscles for the horizontal leg press remain the same, but the compression load on the lower back, knee and hip joints is noticeably reduced, which makes this exercise option safer. This is most often a block exercise machine or with the ability to add plates of the required weight, so the minimum load is 5 kg.

In principle, all models are effective and work approximately the same. An important difference for an athlete is the angle of movement of the platform and, most importantly, the position of the back.

The more vertical the back is, the less the load on the spinal column.

There is also an option to adjust the tilt angle. The tilt is needed in order to transfer the priority of the load to the quadriceps muscle. However, based on my experience in using the simulator, I can say that this feature does not make a noticeable difference, but the possibility of the feet sliding along the surface of the platform with a large deviation of the back of the simulator greatly increases. Basically, the ability to adjust the inclination of the bench is needed for comfortable work, rather than for transferring the load to the quadriceps.

By the way, the platform is one of the most important elements of the simulator. A lot depends on its coverage. For example, when working on the Interathletics simulator, the shoes do not stand securely on the metal platform. In more expensive versions, the platform is coated with an abrasive compound.

Bench Press Strength Training Program

The program is presented in the form of a cycle, at the end of the last workout we move on to workout No. 1, working approaches are indicated without taking into account warm-up ones.

A mandatory factor before performing a bench press is a preliminary warm-up:

general warm-up of the whole body – 5 minutes

for the bench press: warm-up of the shoulder joints - triset: Cuban press with dumbbells while standing (l-fly flyes with dumbbells), dumbbell flyes to the sides while standing, raising dumbbells in front of you, all three exercises are performed one after another without rest, weight of dumbbells - 1-5 kg, 15 repetitions in each exercise

triceps on the block – 1 set warm-up light weight for 30 repetitions

for squats: bike 10 minutes, warm up the knee joints and squats with your own weight 30 times one set

for Romanian deadlifts: hyperextension without weight for 30 reps, one set

Workout 1 – Heavy Bench Press

Bench press – 3x6
Dips – 1x20 without weight, 2x10-12 with additional weight
Pull-downs or wide-grip pull-ups – 3x10-12
Barbell curl for biceps – 3x12
Press – 3xmax

2 days rest

Workout 2 – Heavy Romanian Deadlifts and Barbell Squats

Barbell squats – 3x8
Romanian barbell deadlift – 3x6
Hyperextensions – 1x20-25 with or without weight
Calf raise – 3x15-20
L-fly dilutions at the block – 1x20, 1x15, 1x12
Press – 3xmax

2 days rest

Workout 3 – Light Bench Press

Bench press – 3x12
Triceps on the block – 2x20-25
Upper pulley to chest – 3x12-15
Barbell curls for biceps – 3-4x12
Press – 3xmax

2 days rest

Workout 4 – Light Romanian Deadlifts and Barbell Squats

Barbell squats – 3x15
Romanian barbell deadlift – 3x15
Hyperextensions – 1x20-25 with or without weight
Calf raise – 3x15-20
L-fly fly with dumbbell lying – 1x20, 1x15, 1x12
Press – 3xmax

2 days rest

Workout 5 – Heavy Bench Press

Bench press – 3x1-3
Dips – 1x20 without weight, 2x10-12 with additional weight
Horizontal hummer row or dumbbell row - 3x10
Dumbbell curls for biceps or hammer – 3x12
Press – 3xmax

2 days rest

Workout 6 – Heavy Romanian Deadlifts and Barbell Squats

Barbell squats – 3x8
Romanian barbell deadlift – 3x3-5
Hyperextensions – 1x20-25 with or without weight
Calf raise – 3x15-20
L-fly dilutions at the block – 1x20, 1x15, 1x12
Press – 3xmax

2 days rest

Workout 7 – Light-Speed Bench Press

Bench press – 8x3 (weight 45-55% of maximum)
Triceps on the block – 2x20-25
Horizontal hummer row or dumbbell row to the belt – 3x12-15
Barbell curls for biceps – 2-3x20
Press – 3xmax

2 days rest

Workout 8 – Light Romanian Deadlifts and Barbell Squats

Barbell squats – 3x15
Romanian barbell deadlift – 3x15
Hyperextensions – 1x20-25 with or without weight
Calf raise – 3x15-20
L-fly fly with dumbbell lying – 1x20, 1x15, 1x12
Press – 3xmax

2 days rest

Workout 9 – Medium Bench Press

Bench press – 3x8-10
Dips – 1x20 without weight, 2x10-12 with additional weight
Horizontal hummer row or dumbbell row - 3x10
Barbell curl for biceps – 3-4x10-12
Press – 3xmax

2 days rest

Workout 10 – Medium Romanian Deadlifts and Barbell Squats

Barbell squats – 3x8-10
Romanian barbell deadlift – 3x8-10
Hyperextensions – 1x20-25 with or without weight
Calf raise – 3x15-20
L-fly dilutions at the block – 1x20, 1x15, 1x12
Press – 3xmax

2 days rest

Workout 11 – Light Bench Press

Bench press – 3x12
Triceps on the block – 2x20-25
Upper pulley to chest – 3x12-15
Barbell curl for biceps – 3x12
Press – 3xmax

2 days rest

Workout 12 – Light Romanian Deadlifts and Barbell Squats

Barbell squats – 3x12
Romanian barbell deadlift – 3x15
Hyperextensions – 1x20-25 with or without weight
Calf raise – 3x15-20
L-fly fly with dumbbell lying – 1x20, 1x15, 1x12
Press – 3xmax

2 days rest and move on to: Workout 1 – heavy bench press

What muscles work

The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, in the targeted muscles. What does each of them download?

In vertical

Street leg press machine In addition to the classic leg press at an angle, there is also a vertical horizontal platform bench press.
This is a not very well known variation that is extremely rare to find in the gym. With a vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude. This allows you to isolate the load on the lower part of the quadriceps (teardrop muscle), which will make the leg bulkier in the lower thigh, closer to the knee.

If you need just such a load, then you can perform this exercise in a Smith machine; for normal execution, you only need the help of an experienced partner who will open and close the safety mechanisms.

Sitting

Or horizontal leg press. A more common option than the previous one, but not as much as the classic one. The exercise is also a basic one; the main movement in it is the push. It is usually used to work the muscles of the anterior thigh.

So, what muscles are involved:

main – quadriceps (quadriceps femoris muscle),
synergists – gluteus maximus, adductor magnus, soleus,
dynamic stabilizers – hamstrings, calf.

Smith machine vertical leg press

This exercise replaces the bench press on a vertical machine, but its benefits are questionable .

Firstly, the exercise is unsafe - there is a possibility of your feet slipping off the bar, which, by the way, is not intended for this.
Secondly, in the simulator it is impossible to adjust the emphasis on certain muscles by placing your feet, as on a platform, further or closer.
Thirdly, the exercise can only be performed with an assistant who will remove the barbell from the locks.

How to do it correctly:

Place the loaded bar at a height that can be reached by your feet.
Lie on the floor, having previously placed limiters to break the barbell.
Place the basin under the bar.
Place your feet slightly wider than your pelvis under the bar.
Press your lower back firmly into the floor.
An assistant removes the bar from the locks.
As you inhale, lower your hips and knees to the sides of your body without twisting your pelvis.
Exhale and straighten your legs, keeping your knees slightly bent.

Contraindications

Persons diagnosed with protrusion or hernia of the lumbar spinal column should refuse to perform bench presses in the simulator, replacing it with a more gentle load. If you have scoliosis or kyphosis, the exercise can be performed, but it is strongly recommended to do it using small weights and an athletic belt. It is best to focus on the press option, which is done with two legs.

Sports doctors do not recommend choosing this variety for people with knee diseases. Violating the ban can cause irreversible problems. Also, exercise is prohibited for those who were injured several years ago. Especially if it was a torn knee ligament. Expect full recovery. Huge weights can also reignite relapse.

Description of the technique

The main thing when working with weights is safety. For this reason, always train with a harness. If you are a beginner athlete, do not refuse the help of a coach or training partner. Let them be nearby and help you if necessary. You should also pay attention to equipment. You need comfortable clothing and comfortable shoes with non-slip soles.

To perform a single leg press, take the correct position in the machine. To do this, adjust it in accordance with your height and physique, install the desired weight. Bend your back approximately 45 degrees and take a position. Make sure your back and buttocks are pressed firmly into the seat. Place one foot on the platform and the other on the floor. Now you can proceed to the exercise.

Raise the platform slightly with your foot and remove the securing supports.
Bend your working leg at the knee, thereby lowering the platform as far as possible. Make sure your knee goes towards your chest and not to the side.
When you reach the bottom of the range, exhale and press with one powerful effort. Don't straighten your legs all the way. This puts more pressure on your knees and can cause injury. Push down on the platform with your entire foot, pressing into your heels, this will also help protect your knees.
Perform all repetitions with one leg. After this, change your legs, having previously fixed the weight on the machine.

Recommendations

Once you have mastered the basic technique of pressing, perfect the exercise with the following tips:

The load on your quadriceps will increase if you place your foot in the middle of the platform or slightly lower.
If you want to shift the focus to the muscles of the buttocks, place your foot on the top of the platform.
It's best to do the leg press at the end of your glutes and thighs workout. This will be more effective because the muscles are warmed up as much as possible, and therefore respond better to the load.
Try to work until failure, that is, until you lose muscle control.

The single leg press allows you to maximally work the muscles of the buttocks and thighs. By moving your leg along the platform, you can change the emphasis of the load, achieving a comprehensive workout of all muscle groups. The first results will be noticeable within 1.5 months after the start of training. The relief of your legs will improve and your strength will increase.

Along with the bench press, you can do squats, lunges and other exercises for your legs and buttocks. To achieve the best results, systematize your nutrition, ensure that you get adequate rest after each session and get a good night's sleep.