You are working to build those strong legs. You have listed every exercise in your workout routine. But which one works the best for those legs?
The leg press is the best workout for targeting lower body muscles like the hamstrings, glutes, and quadriceps. It is also a safer and more controlled machine exercise.
So, stay with us and find out what makes the leg press a good exercise.
Why Leg Press is a Good Exercise?
The leg press isolates the leg effectively and works on the group like quads, hamstrings and calves without engaging the upper body. It is good for several reasons to be included in the fitness routine.
Improves muscle definition
Include the leg press exercise regularly in your workout routine. As you work out regularly, the leg muscles start to tear and repair, which makes them toned over time. Adjusting the foot placement and weight load in the leg press machine helps to target specific parts of your legs.
Even if you perform this exercise with free weights, it is as effective and helps you achieve a balanced physique.
Does not require a balance
The best part of the leg press exercise is that it helps with balance issues because it is performed in a seated position. The leg press machine gives a stable platform that focuses solely on pushing against the resistance without worrying about maintaining balance.
Likewise, the seated position gives extra support to the back and spine and enhances safety and comfort during the exercise.
Increases workout variety
The leg press is a versatile exercise that can be customisable. The fun part is that you can include variations like single-leg presses, angled leg presses, and drop sets in the leg press routine. This workout helps to work on both upper and lower body muscle groups.
Better Functionality Strength
Several studies have shown that regular training with a leg press machine leads to better functional strength. It increases functional strength by involving the movement of sitting and squatting.
Functional strength refers to the strength required to perform daily activities. It helps to increase bone density, which makes it easier for senior citizens to exercise.
Boost athletic performance
The leg press exercise is performed on the starting platform, with the user pushing against the platform to move the weight. As the lower body strengthens, it improves the leg's stamina and power. Even athletes who include these exercises in their workout regime reduce the risk of injuries such as knee pain and IT band syndrome.
What are the disadvantages of leg press?
The leg press exercise is not always a pro. There are some disadvantages to the workout.
Risk of Knee Strain
The risk of knee strain is a common issue in lower-body workouts. If the exercise is performed incorrectly or with too much weight, it can increase knee strain.
Additionally, excessive stress causes strain on the ligament, which leads to discomfort or, even more serious conditions, ligament tears.
The individual with pre-existing knee issues are susceptible to knee strain when performing leg presses.
User Error
The leg press machine is easy to use. However, beginners can find it hard, which increases the risk of user error. Incorrect seat placement, setting the weight too high, and improper form can be some of them. These errors can lead to severe injury while doing exercise.
Machine dependency
The leg press machine is required to perform the exercise. However, the equipment is not always available, so its reliance on equipment limits the exercise's accessibility and convenience for some individuals.
Muscle Imbalance
The leg press machine operates with foot placement. The legs push equally during the workout. It can lead to unintentionally overworking one leg more than the other. Further, it can be the cause of muscle imbalances.
Are leg presses better than squats?
The squat and leg press machines are both great workouts for the lower body. Each has its benefits and cons. But the question is, which one is better?
Aspect | Leg Press | Squats |
Muscle Engagement | Primarily targets leg muscles | Engages multiple muscle groups, including legs and core |
Safety | Provides stability and support, reducing risk of injury | Requires balance and coordination, potential for injury if performed incorrectly |
Equipment Availability | Requires access to leg press machine | Can be performed with various equipment or bodyweight |
Workout Goals | Effective for isolating and targeting leg muscles for hypertrophy | Essential for overall strength development, particularly for powerlifting |
Progressive Overload | Responds well to progressive overload for strength and muscle gains | Thrives on progressive overload for continual strength and muscle development |
How do I do the leg press?
Now that you know all about the leg press exercise. It is time for you to learn the ways to do this exercise:
Position: Sit on the leg press machine with your back comfortably on the backrest.
Foot Placement: Take your feet shoulder-width apart on the platform
Grip: Grasp the handles of the machine for stability.
Execution: Push the platform away by straightening your legs.
Range of Motion: Avoid locking your knees at the top; stop just before full extension.
Control: Slowly lower the platform back down with controlled movement.
Form: Keep your back against the backrest and engage your core throughout.
Set and Reps: Start 3-5 sets of 15-20 reps with the weight as required
Variations: Experiment with different foot positions to target various muscles.
Can I get the leg press machine for the home gym?
Yes, you can get the leg press machine for the home gym. But there are certain factors you should consider before buying it:
Space: Leg press machines can be large and require adequate space in your home gym. Ensure you have enough room for the machine and for safe operation.
Cost: The price depends on the features and quality of the machine. Consider your budget and research different options to find one that fits your needs.
Assembly: This equipment requires careful instruction to assemble in your home gym.
Weight capacity: Evaluate the machine's weight capacity to ensure that additional weight is used during the workout.
Quality: Invest in the sturdily constructed machine to ensure durability during use.
Want to add the leg press machine to your home gym? Bodykore provides a range of gym equipment with delivery services across the states.
Conclusion
The leg press is an important exercise in your lower body fitness routine due to its benefits. It helps to build strength and muscle mass and is sculpted in the leg. Likewise, its versatility in resistance adjustment, range of motion and foot position makes it even more effective.
Every fitness enthusiast should know about this machine's limitations. Despite its limitations, it is one of the indispensable components of a well-rounded lower-body workout routine. Maintain the correct form and Work out consistently to reach your workout goals.
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