As I have discussed in previous articles, I have incorporated more machines into my weight training. A few months ago, I wrote about how I use leg extensions along with squats to build beefy quads.
Lately I’ve been using another lower body device: the leg press machine.
The leg press machine has a reputation for being something you use when you don’t have the cojones to do barbell squats.
But it doesn’t have to be an either/or dynamic. The leg press machine is a great supplement to squats and has its own unique benefits.
Today we will see what these advantages are and how to do leg presses correctly and effectively.
The muscles worked by the leg press
Let’s first analyze which muscles are working when you push this sled:
- Quadriceps: The star of the show. They do most of the heavy lifting here.
- Gluteals: Your butt also gets a workout, especially if you go deep.
- Adductors: Those inner thigh muscles are joining the party.
- Stems: They’re kind of the backup dancers here — present, but not in the limelight.
The benefits of the leg press
Expands the squares. Chasing those quad tears? Want a stronger squat? Whether you’re looking for aesthetics, power, or both (porque no los dos?), stomping your feet is your ticket to the Quad City.
Since you are sitting and supporting yourself while doing a leg press, it adds stability to the lift. Unlike squatting, you don’t have to worry about keeping your back and core tight. You can just focus on hammering your quads as hard as possible to get that glorious hypertrophy-inducing mechanical tension.
Develops your glutes. In addition to working your quads, the leg press really hits your glutes. My buttisimo fires up at the end of a heavy set of leg presses. While you may not think much about your backside, it pays to have well-developed glutes. The glutes are key muscles used in many athletic movements, such as running, jumping, sitting, and lifting, and developing them can lead to greater speed, strength, and agility. They also play a role in postural and core stability and, in turn, prevent lower back pain and knee injuries. Additionally, if you have one Hank Hill butt and you want to improve the aesthetic proportions of your physique by adding a little more meat to your cab, the leg press can help with that too.
Gives your back a break. Sometimes your back needs a break from heavy squats and deadlifts. The leg press allows you to hit your legs hard without tiring your back and core. Your entire torso relaxes in the back and seat. And since you’re off balance with a barbell on your back or in your hands, your upper body can kick and relax as well.
The leg press allows you to increase volume in your legs with less overall fatigue, making it a great complementary exercise to squats and deadlifts.
Ideal for injury recovery. I have been struggling with severe pain in my right knee for a few years now. Some movements make it hurt more than others. The leg press is a leg exercise that I can perform without pain.
Not only does the leg press machine not make my knee problem worse, I have noticed that since incorporating it into my workouts, my knee pain has really improved.
If the squat bothered your knees or shoulders, consider trying the leg press. Its stability can allow you to continue working your legs while you recover from an injury.
How to press legs like a pro
As demonstrated by Mr. Know Your Lifts
Now, let’s get down to how to push like a pro.
Adjust the back cushion to the lowest possible angle. On most leg press machines, you can adjust the back pad. You want to set it to the lowest possible angle. Here’s why:
- Maximizes range of motion. A lower cushion angle allows you to move through a greater range of motion. More range equals more muscle engagement and more engagement equals more gains.
- Prevents rounding of the lower back. If the pad is angled too high, it’s an open invitation for your lower back to round at the bottom of the movement, which isn’t good for your lower back. Rounding your lower back also takes some of the tension off your quads, which prevents you from getting the most out of the leg press.
Foot placement is key. Want to work your butt more? Place your feet higher on the foot platform. Focus on working your quads? Place your feet lower.
In terms of width, placing your feet shoulder-width apart is usually the sweet spot. A wider stance will put a little more emphasis on your adductors.
Point your toes out slightly. It does nothing to “prejudice” a specific part of your quad. it just helps reduce the stress on your knees and allows you to go deeper.
Nice, controlled descent. Don’t just let gravity lower the platform. Check the descent. You want to feel those quads lengthen as you lower the platform. It is better to go lighter and resist the weight in the negative.
Go deep! As deep as you can. You want to do as much stretching as possible.
If your butt sticks out of the seat and your lower back rounds despite lowering the back to the lowest angle, placing a yoga mat behind your lower back can eliminate this problem. How thick your padding should be will vary from person to person depending on your flexibility. Experiment to find what works for you.
Get a handle. As you push your legs up, grip the handles tightly and pull them up to keep your glutes glued to the seat. Do not use your hands to push your legs up.
You don’t have to lock your knees completely out. While it’s generally safe to fully lock your knees at the top of the movement, I prefer to keep a slight bend at the top. Keeps some tension in your quads throughout the lift.
If you decide to lock your knees out, do it in a controlled manner. Don’t explode into a lockout, as this can hyperextend your knees and put you at risk of injury.
How to program the leg press
I use the leg press as a supplemental lift on my lower body days.
I’ll start the lower body day with squats since that’s the main attraction.
Then I’ll do 3 sets of leg presses for 8-12 reps. After that, I’ll do the other lower body exercises planned for the day.
Remember, the leg press is just one tool in your leg day arsenal. Combine it with squats, leg extensions, and other lower-body exercises for a complete routine that will have you squatting longer and working out on all fours like Tom Platz.
