5 Ways to Leg Press - Simply Gym (2024)

5 Ways to Leg Press - Simply Gym (1)

If you want to continually progress with your workout program, these will help take you there:

If you are looking for ways to develop and adapt your leg day, then you should try out different foot placement variations on the leg press machine.

5 Ways to Leg Press - Simply Gym (2)

High feet leg press

Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate, which takes stress off the quads. This is a great substitute for deadlifts and hamstring curls. Most people will find that they are able to lift the most weight in this position.

Low feet leg press

Placing the feet low on the foot pad totally shifts the stress loading pattern of the exercise onto the quads. This is the best substitute for squats, but if you suffer from knee pain, go easy on this one.

Wide stance leg press

By bringing your further apart, the emphasis will move on to your inner quad muscles. This move is a similar one to a standard sumo squat.

Narrow stance leg press

By bringing your feet closer together you will work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this variation will be. Note that by placing the feet close together though you will already be placing more emphasis on the quad muscles, so this is a very good variation or those who want to build up this muscle in particular.

Whichever variation you choose to try, simply change between the variations every 2-4 weeks and you’ll continue to make the gains that you’re after.

What are the benefits of the leg press machine?

  • It’s a great option for those of you who have difficulty squatting due to back or knee pain, because it reduces the stress load on the back, whilst challenging your leg muscles.
  • The extension of your knees against the resistance offered by the leg press works your thigh muscle
  • The action of extending your hips works your butt or gluteus maximus muscles
  • The load-bearing effect of the leg press strengthens your legs bones
  • They strengthen your knee and hip joints
  • The leg press can be used to develop strength and/or muscle size depending on the type of training you perform.

The only small problem with the standard leg press is that if you only perform it in the standard foot placement way, eventually your muscles are going to adapt and you could fail to progress. But that’s where these leg press variations come into play.

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5 Ways to Leg Press - Simply Gym (2024)

FAQs

5 Ways to Leg Press - Simply Gym? ›

There are different versions of the leg press machine that aim to train the quads and glutes: the standard 45-degree linear leg press, horizontal seated leg press, vertical leg press, and the dual-function leg press.

What are the different leg press methods? ›

There are different versions of the leg press machine that aim to train the quads and glutes: the standard 45-degree linear leg press, horizontal seated leg press, vertical leg press, and the dual-function leg press.

What should a beginner leg press? ›

As a rule of thumb, novices should start out using half their body weight. People with more experience can start at three quarters of their body weight. Wherever you start, getting the full range of motion out of your reps on the machine should be your goal. Don't just focus on pressing the most weight you can!

What is the easiest type of leg press? ›

Horizontal Leg Press Benefits

Beginners are safe with this machine as it has a low starting resistance. This machine puts minimal stress on your joints since the movement is horizontal.

What are the rules for leg press? ›

The goal for a standard leg press is to place your feet hip-width apart and positioned so your knees form 90-degree angles. Once your feet are in position, grip the handles to the side of the seat. Lower the platform down by slowly bending your knees.

What are the positions for leg press? ›

Your legs should form an angle of about 90 degrees at the knees. If your feet are too high on the plate, it will stress your glutes; too low puts unnecessary pressure on your knees. Your knees should be in line with your feet and neither be bowed inward nor outward. As you press, make sure to keep this alignment.

What is a leg press at the gym? ›

Leg presses are seated exercises done on a leg press machine. To start, sit with your back against a padded backrest and your feet on two large footrests. Your knees are bent to start the exercise. To move the weight, you must straighten your legs and then return them to the bent position.

Can I just do leg press? ›

While the leg press is nowhere near an adequate replacement for the squat, it is nowhere near useless either. While many of us tend to go HAM on our barbell movements and then skip or sandbag our accessories, pushing the leg press is a great option for those of you needing to build more quad strength.

Is 270 lbs leg press good? ›

The ideal leg press weight for adult males varies depending on factors such as fitness level and age. For an intermediate male lifter (50th percentile), a comfortable leg press weight is around 191 kg (425 lb). Beginners should start with a weight that's 50 to 75 percent of their total body weight.

Is 250 lb leg press good? ›

The average Horizontal Leg Press weight for a female lifter is 258 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Horizontal Leg Press? Female beginners should aim to lift 82 lb (1RM) which is still impressive compared to the general population.

How to do a leg press step by step? ›

How to do Leg Press:
  1. Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. ...
  2. Step 2: Lower the safety bars holding the platform in place. ...
  3. Step 3: As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.

How do you explain a leg press? ›

Place your feet on the platform about shoulder-width apart, and grasp the handles with your hands. Slowly push the platform away with your legs. Keep your feet firmly planted on the platform and stop just short of full knee extension. Then slowly return to the starting position.

How do you do leg press on your legs? ›

Your legs should form an angle of about 90 degrees at the knees. If your feet are too high on the plate, it will stress your glutes; too low puts unnecessary pressure on your knees. Your knees should be in line with your feet and neither be bowed inward nor outward. As you press, make sure to keep this alignment.

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