Leg Press

Leg Press is a popular exercise to strengthen the quadriceps , hamstrings and gluteal muscles . It is particularly good for building muscle mass in the legs and improving lower body strength, and is a good alternative to squats for those who want a stabilized movement.

Correct Execution and Technique

Follow these steps to perform a proper leg press :

1. Sit in the leg press machine with your feet shoulder width apart on the platform.
2. Keep your back flat against the backrest and grasp the handles on the side of the machine.
3. Inhale, bend your knees and lower the platform in a controlled manner until your legs are at a 90-degree angle.
4. Exhale as you push the platform back to the starting position by extending your legs, without fully locking out your knees.

Common Errors

To avoid injury and get maximum results, avoid these common mistakes:

• Lowering too deep: Avoid lowering the platform too far, as this can lead to unnecessary strain on the knees and lower back.
• Locking the knees: Be sure not to fully lock the knees at the top of the movement to protect the joints.
• Incorrect foot placement: Position your feet correctly to focus on the desired muscle group. A wider foot grip activates more glutes, while a narrower grip focuses more on the quadriceps.

Video: Leg Press demonstrated by a female athlete

Alternative technique for Leg Press

Modifications and Variations

For beginners, you can reduce the weight to focus on the technique. Experienced athletes can vary the foot placement to target different muscle groups, such as a higher foot placement to activate more of the glutes or a narrower placement to focus more on the quadriceps.

Repetitions and Sets

To build muscle, aim for 3-4 sets of 8-12 repetitions . If the goal is endurance, you can increase the repetitions to 15-20 with lower weights.

Breathing technique

Inhale as you lower the platform and exhale as you push it back up. This will help you maintain control and stability throughout the movement.