Leg press
The leg press is an exercise that works your quads, glutes and to a lesser extent your hamstrings.
The benefits of the leg press are that it's a way to work your legs without loading your back, and because there isn't much technique involved you can push the exercise harder. I actually find it a better quad builder than the squat (the squat does have many other benefits).
How to do a Leg Press.
The benefits of the leg press are that it's a way to work your legs without loading your back, and because there isn't much technique involved you can push the exercise harder. I actually find it a better quad builder than the squat (the squat does have many other benefits).
How to do a Leg Press.
- Most of the time I get people to use the same stance as they squat in. If you place your feet with wide on the plate, it works the glutes and hamstrings more, and lower on the plates it works your quads more, but your quads will be doing a lot of the work no matter what position they're in. Make sure your knees track over your feet.
- You need to sit so that your back and hips are against the pad the whole time. Get your feet in the correct stance.
- Push with your legs to move the sled up, and pull the lever to remove the safety pads. Don't lock out your knees at the top of the rep. The reason a non-lockout is important is that when you lock out, the tension will shift from the quads to the joints and connective tissue. There have also been rare cases where someone is hypermobile and locking out causing them to break their legs. Always keep a slight bend in the kneed at the top of the reps
- Bend your knees and allow the sled to go as low as you can while keeping your back and hips on the pad, If your hips and back come off the pad it will put you into lumbar flexion and puts a lot of pressure on your lower back.
- Press the weight back. Make sure not to let your hips or back off the pad as you press and not to lock out your knees.