The leg press is known as a great compound exercise that involves heavy weight training. Also known as a machine squat press, this exercise primarily works your hamstrings, quadriceps, and glutes. This training is ideal as a supplement to your normal strength training. It is considered a great resistance workout that is also responsible for reducing the risk of injury or strain. It fully engages your glutes and greatly strengthens your legs. By adding this exercise to your daily workout routine, you can get powerful and toned legs without much obstacle.
Below is the ultimate guide to performing the leg press, which will enrich you with all the relevant information you need to know!
How to do the leg press like a pro:
This exercise involves the use of special training equipment, but it is very easy to perform. Once you've surpassed the power of this workout, get ready to get strong legs in no time!
1. First you need to sit on a leg press and place both legs on the front platform. Your feet should be at least a foot and a half apart.
2. To keep the platform in place, lower the machine safety bars.
3. Once you have placed both legs on the platform, continue to raise the platform until your legs are fully straight. Remember not to lock your knees while doing this. This will be your starting position.
4. Now take a deep breath and steadily lower the platform until your upper and lower legs are at right angles to each other.
5. As you use your quads and exhale, push your heels to return to the starting position.
Tips to keep in mind:
1. Always remember to grab the leg press handles instead of putting your hands on your knees.
2. For maximum benefit and to prevent injury, keep your head upright during this exercise.
3. Keep your back in contact with the pad on the machine during this exercise.
Common mistakes that are usually made:
1. Always make sure that your head is always still during this exercise. It should be conveniently placed on the leg press seat back.
2. Remember to breathe in for a while, lower your legs and breathe out as you return to the starting position.
3. Your hands should never be on your knees. Instead, they should firmly grip the handles of the machine.
4. You should always lift weights that you are comfortable with. Lifting heavy dumbbells can cause serious injury.
Benefits of the leg press:
1. This exercise will help you achieve better body balance. Since the strength of your legs turns out to be a factor that contributes to better balance, this workout is perfect for that.
2. If you practice this workout daily, you will be able to perform daily and sports activities at a better speed. By strengthening your legs, increasing endurance will help you jump higher and run faster without discomfort.
3. As a compound exercise, the leg press makes it easier to work all the muscles, large and small, in your legs. This helps in achieving full leg development, engaging all leg muscles.
4. It's also about strengthening and toning your calf muscles. More muscular calves allow you to perform sporting and regular activities with ease and much faster. It is also responsible for restricting muscle pull and serious injury.
Frequently asked Questions:
1. How many leg presses should I do?
You need to do leg presses for at least 3-5 sets of 12-15 reps.
2. What muscles do leg presses work?
The leg press is primarily responsible for working your quadriceps, calves, hamstrings, and glutes.
3. What is the main benefit of Leg Press?
The main advantage of the leg press is that it gives you powerful and toned legs easily and without much hindrance.