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Exercise Description |
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Main Target Muscles |
Quads |
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Secondary Target Muscles |
Hamstrings |
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Workout Type |
Strength training |
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Gym Gear |
Leg press machine |
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Fitness Level |
Advanced |
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Compound/Isolated |
Isolation |
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Power Move |
Push |
Target Muscles: Quadriceps
Leg Press Overview
For the leg press, you will need a leg press machine. It is often referred to as a machine version of barbell back squat. Even though the exercise works your legs and is considered an alternative to squat, both have major differences.
The leg press specifically targets your quadriceps, whereas squats target multiple muscles in your leg. Even though it seems like a simple exercise, it is extremely important to work on the technique first. The exercise also strengthens the muscles of your legs.
How to Do It
- Load the machine with a weight that seems comfortable to you.
- Take a seat and sit down on the seat with your feet on the footplate about hip-width apart. Your feet should be flat. The lower back and glutes should be in contact with the seat.
- Embrace your core and push the platform away with the help of your feet.
- Extend your legs in a controlled manner and exhale.
- Pause at the top and make sure that your knees are not locked.
- While inhaling, return the footplate to its original position by bending your knees.
Leg Press Tips
- Make sure that you are exercising with a weight that is comfortable to you. Adding too much weight can lead to risks of injuries.
- Do not raise your head. Keep it on the resting pad, and do not strain your neck.
- Your hips or lower back should not be arching.
- Push the footplate with the help of your heels.
