Leg press in a sitting and lying machine: placing the legs on the platform, how to do the exercise correctly

The leg press machine allows you to work with amazingly large weights. A striking example of this is the leg press of eight-time Mr. Olympia winner Ronnie Coleman, captured on video. This professional bodybuilder worked with a weight of 1040 kilograms! Of course, the ability to lift such mind-boggling weights is not the main advantage of training on this machine, but it has a lot of advantages, and now we’ll talk about all of it.

The benefits of the leg press exercise in the simulator

The main advantage of the simulator is the removal of stress from the spinal column, but also:

This simulator removes pressure on the venous network. Compression on the veins is reduced and blood flows out. Therefore, the bench press is an excellent solution for people with varicose veins.
Another advantage is the ability to instantly fix the platform with a load using rotary levers.
The ability to emphasize the load on various leg muscles.
Using a machine to train the calf muscles.
The machine allows you to train with heavy weights.
Fixed body position.

The benefits of this type of exercise

It is worth noting several of the most basic advantages of this exercise:

no unnecessary stress on the back, especially suitable for those people who have a weak back or have had some kind of injury in the past;
calories are burned much faster, in about 3 minutes at least 18 calories are burned. Of course, it is also worth considering the tonnage being lifted;
Libido increases in men precisely due to increased blood circulation. Stimulation of the pelvic organs during the exercise also plays an important role.

Disadvantages and contraindications of the platform leg press

The simulator does not have any disadvantages as such. If we talk about the benefits and harms of training with free weights, namely the inclusion of spinal stabilizer muscles, then a leg press machine eliminates the development of this type of muscle. On the one hand, this is a minus, so we can consider this a disadvantage for a certain circle of athletes.

But for amateur athletes who train to strengthen their muscles, increase their physical fitness, improve their well-being, as well as people with injuries to the spine and shoulder girdle, a leg press machine will be more relevant.

Like other exercises for developing leg muscles, the leg press machine is contraindicated for athletes with injuries to the ankle, knee and hip joints.

Also, who have troubling leg muscle injuries, such as sprains or bruises, should not perform the exercise It is also important to take into account the fact that when working with heavy weights, a compression load appears on the hip joints and lumbar spine.

Those who have problems with the lumbar region and hip joints should individually limit the working weight to a comfortable one.

Weight and reps for beginners

To achieve a visual effect, that is, enlargement and rounding of the buttocks, for women the optimal number of leg presses in the simulator will be 12-15 times with a weight of 100 kg or more. But this does not mean that you should immediately take on heavy loads from the first workout.

To begin with, you should do the exercise with a light weight, but with a large number of repetitions. For example, 40 kg for 25 repetitions. However, you can then gradually increase the load in weight, but decrease in repetitions, setting your goal to 100 kg for 15 repetitions.

Important to remember! Before your first session on the simulator, you need to start by raising and lowering an empty platform without weight. to understand the technique

Then you can calculate your working weight and gradually increase the load.

The first load on the legs should be minimal - with an empty platform

Increasing the load is an important component of the effectiveness of the exercise, since without effort the muscles simply will not begin to grow and will remain at the same level for a long time, even if the training is performed frequently with many approaches.

What muscles work in the leg press in the simulator?

In the leg press exercise in the simulator, all gluteal muscles and leg muscles are involved, namely:

Gluteus medius, maximus and minimus.
Piriformis muscle.
Superior and inferior gemellus muscles.
Obturator internus muscle.
Quadratus femoris muscle.
Biceps femoris (to a lesser extent).
Quadriceps femoris (lateral, medial, rectus).
Adductor muscles of the thigh.

What kind of exercise is this

The leg press is a popular strength exercise for pumping up the legs, which is performed in a special machine, horizontal or vertical (incline). In the first, a person sits upright, like on a chair, and pushes the platform parallel to the floor, in the second, he lies on a bench at an angle of 45° and presses his legs up.

Photo: Alexander Starostin / Lifehacker

Both machines are great for working the lower body, and the slight difference in muscle activation can be eliminatedD. Silva, E. Marczwski, B. M. Arias. Analysis of Muscle Activation During Different Leg Press Exercises at Submaximum Effort Levels / Journal of Strength and Conditioning Research by changing the position of the legs.

Leg position during leg press

Using the simulator, you can specifically train all of these muscles. To do this, you should choose the correct placement of your feet on the platform of the simulator.

To train the quadriceps (medius and rectus muscles), hamstrings and gluteal muscles of the foot, place them in the center of the platform at shoulder level . This is the basic or classic foot position. By the way, the gluteal muscles are always involved, with any placement of the feet on the platform.
The next nuance is to shift the feet from the center of the platform to its upper or lower edge. So, when placing the legs close to the upper edge, the athlete transfers the load to the gluteal muscles. The work also includes the hamstrings. Please note that you need to lean on your heel (under no circumstances should you lift your feet off the platform!). Another very important point when working with this position of the feet is to fully press the lower back to the bench. Severing the lower back from the backrest can cause serious injury.
When placing your feet closer to the bottom of the platform of the simulator, the load is accentuated on the quadriceps femoris muscle. This option is dangerous for the knee joints, so you should not place your feet on the very edge of the platform. By the way, it is impossible to bend your knees completely without lifting your heels, and this is already the wrong technique for performing the exercise.
Another nuance of the leg press in the simulator is the width of the feet. When doing a narrow leg press , when the feet are practically in contact with each other, the emphasis of the load is on the outer (vastus lateralis) and middle part (rectus). This version of the press, or more precisely, how narrowly the athlete places his feet to each other, depends on his individual characteristics, since with such a position the load on the hip and knee joints increases. To determine a comfortable distance, you should work with minimal weight.
When doing a wide leg press, the main load will be directed to the adductors, sartorius, gracilis and vastus medialis muscles. When performing such a press, you should turn your feet with your toes apart at an angle of 45 degrees. This increases the load on the adductor surface of the thigh and reduces the load on the knee joints. The knees should also “look” outward. In this case, the bench press should be as deep as possible.

Contraindications to using the simulator

Despite all its undoubted advantages, the presented sports equipment has a number of contraindications that make it impossible to use it in everyday training. The most significant contributing factor is a previous injury to the knee joint. As a rule, after such situations, excessive stress on the joint is prohibited for medical reasons, so as not to provoke a relapse.

Another nuance that prohibits the use of this simulator is various diseases of the spine. In particular, it is worth noting hernias and protrusions of intervertebral discs, which impose a complete ban on serious physical activity.

Effective training is, of course, good. But not when they harm their own health. Do not neglect the recommendations and prohibitions of doctors. With the help of a trainer, you can always choose a safer load.

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.

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 is 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 designed to be forgotten. When pressing with your hands, you need to firmly 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 may injure your legs, even if the lock of the machine is bent.

Leg press technique

The exercise technique is very simple:

Having taken a comfortable fixed position in the simulator, place your feet on the platform. This will be the starting position.
Afterwards, remove the weight clamps using the levers (usually located on the sides of the seat).
The next movement is to lower the weight of the platform by bending your knees. When performing this movement, you should inhale. At the lowest point of the movement, the legs should form a right angle. It is very important not to lift your feet from the platform, and your lower back from the back of the machine.
Then, from the lowest point of the amplitude, exhaling, push the platform up with your feet (do not straighten your knees completely).

It is very important to adjust the headrest so that it is in line with the back of the machine. If the headrest is tilted back or brought forward (toward the platform), when working with weight, the load on the cervical spine will increase. With such head restraint positions, there is a high risk of neck injury.

Platform leg press with emphasis on the buttocks

To train the gluteal muscles, the exercise technique does not change. The only difference is the placement of the feet, which must be placed as close as possible to the upper edge of the platform. With this exercise, the front of the thigh can touch the chest. That is, the leg press with the feet placed at the upper edge of the platform is performed with greater amplitude. I will repeat once again about the danger of lumbar separation with this version of the exercise.

Additional recommendations

Beginners often make mistakes when performing this exercise. The most common of them are:

Do not lower the platform too much onto your chest. This will not improve the effectiveness of your workout and may cause spinal injury. You should lower the weight as low as possible, but at the same time avoid feeling discomfort.
The heels cannot be pulled off. Otherwise, the effect of the exercise is lost and the risk of knee injury increases.
During training, knees should not be brought together. Otherwise, the ligaments may be damaged.
When setting your feet, you should not turn your toes too much, either outward or inward. This causes increased pressure on the knee joints. It is enough to slightly spread your socks.
Full straightening of the legs shifts the load from muscle groups to joints. Therefore, it is better not to straighten your legs completely.

As for increasing efficiency, the following rule applies: if your feet are placed near the upper edge of the platform, the back muscles of the thigh will work more, if on the contrary, the quadriceps will be more involved. You must be careful when performing this exercise: bending your legs in this position is difficult, and lifting your heels can injure your knees.

The following recommendations will also help enhance the effect of training:

if you need to increase your quadriceps, then you need to place your legs narrowly - this will allow you to create prominent, large hips;
it is important to follow breathing recommendations and control the load;
you need to be extremely careful with the simulator, otherwise you may get injured;
the exercise should be alternated with squats and cardio training;
Before you start, you need to stretch your muscles, and then do some stretching.

Before doing a leg press on a machine correctly, you need to contact a professional mentor or carefully study the technique yourself.

It is important not to lower the platform too low

Partial repetitions do not allow you to work out the entire muscle mass

Heels hanging from the edge of the platform make it difficult to perform the exercise correctly, and the load on the knees increases.

Knees that roll inwards increase the risk of injury

Full knee extension is harmful to joints and counterproductive to muscle development.

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.

Recommendations for men and women

You can include the bench press in your workout either as the first exercise or as number 2 after basic exercises with free weights, it all depends on individual preparation.

To grow muscle mass, you should select a working weight for 10-12 repetitions and perform 4 sets.
If the goal is muscle relief and strengthening , especially at the initial stage of training, perform 15-20 repetitions in 3-4 sets.

How to increase the effectiveness of classes

To increase the effectiveness of the exercise, you can do several tricks that will make your muscles work better and build muscle mass:

The basis of any sport is proper nutrition. It is with sufficient consumption of protein foods that muscles will begin to grow and strengthen. Otherwise, the training will be in vain;
Changing the angle of the platform will also increase the effectiveness of training , since there is a greater load than at 45 degrees. Unfortunately, the function of changing the angle of the platform is not available on all simulators;
Hold the platform at the highest point for 3 seconds;
The single leg press will definitely enhance your feeling from the exercise , especially towards the end of the workout. This exercise is not suitable for everyone, but it is definitely worth trying to increase the effectiveness of the press.

Which is better – squats or leg presses?

Of course, squats with a barbell work much better and develop the athlete than the leg press, but this exercise is simply irreplaceable for those athletes who have a back injury. Also, the leg press machine will be an excellent addition to training your legs after doing squats. It is important to include this exercise second in training after squats with a barbell. The leg press can be performed with an emphasis on the adductors.