Bench leg press! Exercise for comprehensive leg development

The leg press, performed on a machine, is a basic basic exercise that allows you to specifically work out the various muscles of the legs.

Leg press. YouGifted Channel, Stanislav Lindover

The leg press has an advantage over squats with a barbell because it is less traumatic and minimizes the load on the lumbar region. In this way, you can work with very substantial weights, which makes this exercise an important element of a training program aimed at gaining muscle mass.

This exercise is also considered indispensable for those who are forced to limit the performance of a number of elements due to various injuries and health problems.

What muscles work

The main load when performing a leg press in a machine is taken by the front of the thigh and some parts of the buttocks.

The back and inner surfaces are also subject to quite intensive processing. In addition to the vastus intermedius and quadriceps femoris, the exercise targets a number of the semimembranosus and semitendinous muscles, as well as the biceps femoris. The lower leg, calf muscles and a number of dynamic stabilizers take an active part in the work.

Results

Finally, let's make a few conclusions:

This exercise is a great option for people who have back problems. The reason is that the spine is switched off from work;
The wider the legs are, the more load goes to the inner thighs. If you move your legs narrowly, then the front of the thigh is loaded;
Lowering the platform all the way down allows you to pump up your buttocks. But here, without fanaticism (you can damage your lower back);
it is possible to work each leg separately (this option is more suitable for professional athletes);
To “hammer” your legs faster, you don’t have to straighten them completely during the exercise.

Execution technique

There are several options for positioning the legs when performing the exercise, each of which allows you to use different muscle groups

In the case of a narrow position of the legs, the main load is placed on the outer surface of the thigh.

With a wide stance, the inner thighs are primarily used.

The placement of the legs in the lower part of the platform emphasizes the load on the quadriceps. The amplitude for such a setting should be shorter, since if the platform is lowered deeply, there is a risk of injuring or stretching the back of the thigh.

By placing your feet in the upper area of the platform, you can shift a significant portion of the load from the quadriceps to the gluteal muscles and hamstrings. The amplitude should be increased, since with this setting the platform drops much deeper.

The load on the working muscles will vary depending on how you place your feet on the platform

So, by changing the position of your legs, you can perfectly work on a variety of areas. However, many professionals recommend using the bench press only for training the quadriceps, using the feet positioned at the bottom of the platform at shoulder-width level. Girls who focus on strengthening their gluteal muscles should place their feet at the top of the platform slightly wider than the shoulder line.

Theoretical basis

For some reason, many people don’t like the leg press and stubbornly ignore it. In fact, the exercise is basic and allows you to use a whole group of joints - knee, hip and ankle. Raising (bending) the legs is carried out at an angle of 45 degrees. The role of the load is taken on by a special platform, on the sides of which “pancakes” can be placed. The platform is lowered and raised on special guides (slides). There is another option for the bench press - the classic one. In this case, the work is carried out not on the simulator, but on a horizontal floor.

When pressing on a machine, a whole group of muscles is involved - the quadriceps, gastrocnemius and calves muscles, hamstrings and gluteus maximus.

The main benefits of the exercise include:

working out the muscles of the legs with a slight shift in the load on the gluteal muscles;
reducing the load on the spine. All this makes the workout safe for those who have a weak back or have been injured. In particular, this type of training is good for the fair sex;
activation of the calorie burning process. So, in just a few minutes of exercise you can get rid of unnecessary “calories”. For example, during 30 minutes of training on a machine, an athlete weighing 70 kilograms can burn up to 115 calories.

A 2010 study found that one kilogram of muscle fiber requires an average of about 13-15 calories per day. As a result, regular training allows a beginner to gain about two kilograms of “dry” weight within 1-2 months of training. After this, the growth process decreases significantly;

acceleration of metabolic processes. Leg work allows the body to burn many more calories throughout the day. Scientists say that we are talking about increasing the so-called basal metabolic rate;
strengthening male libido. Bench leg press can increase male strength. This is possible due to the activation of blood circulation and active stimulation of the pelvic organs.

Classic leg press in the simulator

Classic leg press in the simulator. In the photo Stanislav Lindover

First, you need to take a sitting position, leaning on the back of the machine, and rest your feet on the platform. The legs are placed on the platform so that the toes are slightly turned to the sides and the heels are located opposite each other. This setup allows you to work out the outer quadriceps bundles as efficiently as possible. In the case of reverse placement, the emphasis of the load shifts to the area of the medial bundles, which have a teardrop shape.

The further algorithm of actions looks something like this:

The platform is removed by hand from the locking stops and, while exhaling, is squeezed upward until the knee joints are almost completely straightened.
Having reached the highest point, you need to take a deep breath and smoothly lower the platform to its original position. At the same time, touching the chest with your feet is strongly discouraged.
When the platform reaches the lowest point, the “cart” is forced back up with force. In this case, the front surface of the thigh should work primarily.

It is very important to ensure that the legs do not fully extend when the upper phase is reached, since in this case a rather impressive load is shifted from the muscles to the joints. The buttocks should be securely fixed to the seat, which will minimize the risk of injury to the lumbar spine.

Leg press in Smith

The leg press performed in the Smith machine is a very effective basic exercise that allows you to work the hamstrings and buttocks. It can be performed with one or two legs. Those who are doing the exercise for the first time or do not have enough experience should enlist the support of an instructor or a partner, whose tasks include removing the barbell from the racks and securing it.

The Smith machine leg press is suitable for both girls who want to tighten their gluteal muscles and professional athletes.

In addition to the gluteus maximus and hamstrings, part of the load falls on the triceps and abdominal muscles. Photo source: Steelsports.ru

Exercise allows you to create an unusual stress load, as a result of which certain hormones are produced that promote hypertrophy of muscle fibers. It is recommended to do the Smith press in sneakers or other comfortable shoes so that the bar is fixed in the most reliable way. In the Smith machine you can work with quite a lot of weight, but increasing it should not be done to the detriment of the technique.

Seated horizontal leg press

The horizontal leg press allows you to develop strength and increase muscle mass in the front of your thighs, tighten your inner thighs, and use heavy weights with virtually no risk of injury. This type of bench press is great for athletes who have certain problems with the spine (for example, hernias) or with knee joints. The classic technique for performing this exercise is as follows:

Once you have set the required weight, you need to take a comfortable seated position in the bench press machine.
The legs should form a right angle at the knees, and the gaze should be directed forward. The back is pressed tightly against the backrest, and special protective handles should be clasped with your palms. This position is the starting point.
Along with the exhalation, you need to push the platform with your heels, moving it along the rails.
When reaching the extreme position, the legs should not be brought to full straightening at the knee joints.
Returning to the starting position, you need to perform the required number of repetitions.

For best results, the explosive push off of the platform should be combined with a slow bend of the legs, which should not form a right angle. It is not advisable for novice athletes to perform the exercise with their feet wider than shoulder width. It is important not to chase heavy weights and make sure that the amplitude is moderate at least at first.

Secrets of the exercise

It may seem that everything is simple here and no “secret” knowledge is required. But no. There are a lot of subtleties that you need to know about when performing:

Make sure your feet rest on the platform as best as possible. In this case, the push itself should be done with the heels, not the toes;
Place your knees so that they are directed parallel to each other. “Blockages” in one direction or the other are prohibited;
When lowering the platform, an angle of 90 degrees is not a panacea. Be guided by your own feelings. Lower the platform until your lower back fits snugly against the lounger;
One of the main problems is finding the optimal place for placing your feet. Again, here you should focus on your feelings. If there is no discomfort during the bending process, then you can continue to perform the exercise in the same spirit;
Do not overuse excessive bench depth. It is usually adjusted taking into account the mobility of the compounds in the knees;
when working on the simulator, make sure that the main parts of the body move in the same plane (in particular, the knees and feet);
During the exercise, concentrate on working the leg muscles and do not rotate your head to the sides. The ideal option is when the head is pressed tightly to the lounger;
when lowering the platform, inhale, and when extending your legs and lifting it, exhale;
when working on the simulator, hold tightly to the special handles;
the range of movements should be maximum (taking into account the recommendations given above);
It is not advisable to straighten your knees completely. Otherwise, you may get injured;
Don’t be a hero and start working on the machine with light weights, gradually increasing the load;
if you lower the platform too deeply, then it’s not your legs that start working, but your buttocks;
If you can’t do the last lift, then rest your hands on your knees. This, in turn, will allow you to do the last repetition;
While moving, keep your body tense, which will allow you to generate even more power output.

Hack machine press

It is more correct to call this exercise hack squats.

It is perfect for those who are focused on pumping their legs as effectively as possible. The machine allows you to securely fix your back, which minimizes the risk of injury during work. Compared to classic squats with a barbell, squats in a hack machine have a simpler technique and the ability to train independently without a partner or safety net.

Having set the required weight, you need to sit in the machine so that the backrest securely fixes your back. The shoulders should be located directly under the shoulder pads.
The legs are placed on the platform, shoulder-width apart, with the feet slightly apart.
Having made a slight bend in the lower back and looking forward, you need to unlock the locks, and then straighten your legs. This position is the starting position.
Smoothly lowering, you need to squat just below a level parallel to the floor, then exhale and squeeze the weight to the top point, completely straightening your knees.

This exercise works very well not only the quadriceps and gluteal muscles, but also the abs along with the quadriceps and calf muscles.

How does the load depend on the position of the feet?

A big plus of the leg pumping machine is the ability to transfer the load from one muscle group to another. All that is required is to change the position of the feet on the platform.

There are several options here:

The feet are positioned exactly shoulder width apart. The greatest load goes to the femoral muscles and quadriceps. This option is good for gaining overall muscle mass in the legs;
The feet are positioned slightly wider than the shoulders and the toes are turned outward. A peculiarity of the position is the shift of weight to the internal muscles of the thigh (adductor muscle fibers, adductors);
the feet are in a position narrower than shoulder level. This position can be used if it is necessary to work the outer part of the quadriceps;
the feet are placed on the platform slightly above the middle. The ischial-popliteal muscles of the thighs, as well as the buttocks, receive the maximum load;
one foot is removed from the platform. This is done in order to maximally load all the muscles of the legs, but a lot depends on the position of the leg on the court. This option is great for girls who dream of rounded and neat buttocks.

How to replace the exercise

Since the leg press in the simulator is a basic exercise, it is preferable to replace it with similar (basic) elements. A better alternative is barbell squats, but they have an increased risk of injury and are more technically challenging. Lunges with dumbbells or a barbell work well on the quadriceps and can act as a replacement for the leg press in the machine. Another replacement option is the Jefferson rod.

Disadvantages and contraindications of exercise

Those who suffer from knee hyperextension should not straighten their legs completely. If this recommendation is ignored, the athlete will face quite serious injuries that can knock him out of the training process for a long time. It is best to remove the bench press from your program for athletes who have recently suffered a ligament rupture or knee injury. Working with heavy weights in such a trajectory can lead to relapses and various complications.

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.

Execution Tips for Beginners

When performing a leg press, it is important to monitor the position of the knees, which in no case should be brought together. This mistake is quite common among girls and novice athletes due to underdeveloped abductor muscles of the hip. Excessive rotation of the feet outward or inward creates unnecessary stress on the knee joints. When the platform is lowered below the recommended level, the buttocks are lifted from the seat and there is an increased risk of injury to the lumbosacral spine.

It is important to ensure that your feet fit snugly on the platform while performing the press. The amplitude should be quite high, but you should not chase it at the expense of technique. Beginner athletes should not suddenly jump up from the machine immediately after the exercise has come to an end. Such carelessness can cause dizziness and temporary loss of coordination. Stopping at the top and bottom points creates extra stress on the knee joints. Do not forget about the use of handles, which allow you to keep your torso stationary.

Useful observations

Evidence of high-quality work on the simulator is almost complete muscle failure. You will immediately notice this in your walking. Those distances that were previously covered in 5-10 minutes can take up to half an hour. In addition, slight nausea or dizziness is not a big deal. This is often the cause of increased workload.

The principles of training for boys and girls are different:

for the fair sex, the ideal option is light weights (about 25-30 kg) and a minimum number of repetitions - up to 8-10 times. The total number of sets is up to three;
Guys' goal is to lift heavy weights and do as many reps as possible.