Leg press: 4 common mistakes when using the machine

Among the most popular tools in the gym, the leg press offers important benefits for the lower body. Find out more!

The car leg press It’s so popular that it’s not uncommon to have to wait or take turns with someone to do the leg set. This is because it is an option that works well for both beginners and more experienced gym users.

The leg press is a powerful lower-body exercise that works your quads, glutes, hamstrings, calves and more. With this, it helps to increase strength in the extension movement of the knees and hips.

However, as many gyms have two types of leg presses available, and different ways to use them! -, you may not be using this equipment to its full potential. Here’s what you need to know to change that.

Types of leg press machines

Most larger gyms have two different leg press machines: one inclined and one horizontal.

• Inclined leg press (or 45°)

With the inclined leg press, you sit in a low, reclined seat with your feet pressed against a raised platform. You can add weight to the platform to adjust the resistance and make it harder to push it up. In this type of device, the movement consists of pushing against gravity, which imitates functional movements.

A big benefit of the incline leg press is that it allows you to add a lot of weight, making it a great tool for more advanced practitioners. However, because your body is underweight, this machine places a greater load on your spine, increasing the risk of injury if you don’t use it correctly.

• Horizontal leg press

With the horizontal leg press, you sit with your feet pressed against a platform at the same height as your torso. This type usually has weights attached with cables, which allow you to select the desired load without getting up from the chair.

Because you’re working against selected resistance in the machine’s pulley system (and not against gravity), the horizontal apparatus has fewer functional advantages than the inclined one. However, this machine is less intimidating for beginners and also allows you to make weight changes more quickly than the incline machine, although the options are more limited.

How to use the leg press

To use any type of leg press machine, select a weight that you can safely lift for the desired number of repetitions.

Thanks Jeyclinical director of the Yorkville Sports Medicine Clinic, explained the steps in an interview with Shape:

“Sit with your back and head resting on the seat and your feet positioned shoulder-width apart in the center of the platform. Keep your feet neutral, meaning your toes are directly above your heels.

Keeping your core tight and back straight against the seat, press with your feet (evenly through your toes and heels) to push the leg press platform away from you and straighten your legs.

When your legs are almost fully extended, but not locked, pause. Then, slowly and with control, bend your knees to return the platform to the starting position. Take your time in the movement and keep your feet planted firmly on the platform at all times.”

Benefits

The leg press is a great machine for developing glutes, hamstrings, quadriceps and even calf muscles. Because of the machine’s controlled motion pattern, it is generally safe for beginners who haven’t mastered free weight exercises—just be sure to use the safety bars on the incline machine to prevent the weight from slipping on you and causing a accident if you do. from very high loads or if the foot slips.

Plus, because the leg press isolates the lower body, it’s also a great option for people with back or shoulder injuries who want to strengthen their legs. Finally, it can also be used to perform single-leg repetitions to work on unilateral strength without having to worry about balance.

Disadvantages

Jey says that while the leg press helps build leg strength, the movement isn’t as intense as squats or lunges. The incline bench press is a little more functional than the horizontal bench press because it requires you to work against gravity, just like standing exercises do.

Additionally, standing movements engage the core much more than leg presses, as they require balance. So the machine can definitely have a place in your workout routine, as long as it’s not the only lower-body exercise in your workout.

Common Leg Press Mistakes

When you get into the leg press, watch out for some technical errors that can hinder your results and put you at risk for injury:

Use your hands to push your legs

Another common trick people resort to when the load gets heavy is to place their hands on their thighs to help push their legs off. While this is not dangerous, it hinders the progress of leg strength by relieving stress on the muscles in the region.

Lock your knees at the top of the repetition

One of the biggest mistakes is pushing the leg press and then locking your knees at the end of the reps, with your legs completely straight. This transfers tension from the quadriceps to the knee joint, which can cause pain and injury.

Arch the seat back

As difficult as it is to keep your back flat on the seat during reps, arching your back on the leg press increases the strain on your lower back.

Lift your buttocks off the seat

While you may be tempted to lift your butt off the seat as you push the weight, don’t. This increases the tension that the movement places on the knees.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.