What is the weight of the leg press in the machine? Rules for the leg press in a simulator for women. Step by step technique. Types of leg press machines and their features

In today's article we will talk about such a wonderful exercise as the bench press. This exercise should be ranked second after squats with a barbell, since when performing it, not such a large number of muscle groups are involved, but still it does not cease to be an effective exercise. The main goal of the exercise is to develop the front of your thighs, as well as the strength and mass of your legs. The exercise is basic, since several joints work in the movement, namely: knee- And hip joints.

This exercise is an excellent way out for those who do not want or for some reason (injury) cannot load their back and perform squats with a barbell. In this exercise, the load on the spine is very small compared to squats, so it is an excellent choice for those who do not want to overload their back.

This information is for informational purposes only. If you have any spinal injuries, you should consult a specialized doctor before any exercise.

WHAT MUSCLES WORK WHEN PERFORMING THIS EXERCISE?

Figure 1. Muscles that work when performing the exercise “lying leg press in the simulator”

This is a great exercise that helps work out your leg muscles. The main load when performing the exercise is received by the front surface of our thighs, namely the quadriceps. Also, in addition to the quadriceps, the muscles of the buttocks and hamstrings take an active part in the exercise. In addition to the main muscle groups, a large number of auxiliary muscles are included in the work, for example (Figure 1): soleus muscle, peroneus longus muscle, tibialis anterior muscle, gastrocnemius muscle, etc.

HOW TO CORRECTLY PERFORM THE EXERCISE “LYING LEG PRESS”?

Bench leg press in a machine (correct technique for performing the exercise)

1. Lie down in the machine, fix your body and press your back as tightly as possible against the back of the machine. If you have the opportunity to grab the handles of the machine during the exercise, you should use it, as this will help keep the spine and hip joint in a fixed position and avoid injury. If the functionality of the simulator allows you to rest your head on a special cushion, you should also use this, this will help hold the spine and fix the hip joint in the simulator. Your feet should be approximately shoulder-width apart. There are many variations of leg placement in the simulator, but more on that later.

2. When you take the correct position, you should remove the platform with the weight from the racks and smoothly, while inhaling, lower it to a right angle at the knees or slightly lower.

3. As you exhale, press the platform up, without straightening your legs completely, and always keep your knees the width of your feet.

1.As we said above, you should press your torso tightly against the back, holding tightly to the handles of the machine. This will help prevent your pelvis from lifting off the seat and help keep your spine stationary.

2.Press the platform leaning more on your heels than on your toes, this will increase the load on the thigh muscles.

3. To minimize the harmful load on the knee joints, do not straighten your legs completely.

4. The one-leg press will allow you to perform the exercise more concentratedly and reduce the load on the joints, and will evenly load each leg individually.

5. Under no circumstances lift your pelvis from the seat.

6. Do not bring your knees together or, conversely, do not spread your knees to the sides. They should be exactly width apart from your feet.

7. Do not lift your heels off the platform while performing the load.

8. These types of exercises are very convenient and effective. Precor sports equipment, quality and safety come first.

EXERCISE OPTIONS

There are several options for performing this exercise, it all depends on the placement of your feet on the platform of the simulator. Different options for positioning the athlete’s legs allow him to distribute the load on one or another muscle.

If you place your legs above the middle, your hamstrings and buttock muscles begin to work harder. If below the middle, the quadriceps receive more load. A wide stance will concentrate the load on the adductor muscles of the inner thigh, while a narrow stance will concentrate the load on the lateral heads of the quadriceps.

Good afternoon dear friends! Having beautiful slender legs and a firm butt is extremely important for girls; for this they are ready to work hard in the gym and exhaust themselves with fitness, strength training, aerobics and other types of physical activity. An effective solution for pumping up the lower body is the leg press in the machine. This exercise is universal and is suitable for both the fair half of humanity and guys.

In order for the training to bring the expected result, you need to know how to do the platform leg press correctly and what maximum weight should be used. Beginners will be able to hone their technique thanks to the recommendations and professional advice presented in our article.

Advantages and contraindications

A leg press machine can be found in any sports club or fitness center. It is equally effective in increasing muscle mass and during the period of drawing relief. The bench press takes second place (the first place is held) among exercises for developing strong legs and beautiful lower relief.

Women should understand which muscles work when performing exercises in the simulator. The work involves the buttocks, hamstrings, quadriceps, calf and soleus muscles.

Using the exercise, you can quickly work out the lower muscles, avoiding the load on the thoracic and cervical spine. Proper bench press is characterized by a number of other advantages, among which are:

fat burning effect;
relieving stress from the knees and lower back;
the ability to shift the focus to the buttocks, back, front or side of the thigh.

As for the shortcomings, there are practically none. A significant disadvantage is the high risk of injury of the exercise. If you know how to do it and follow safety precautions, the risks of getting damaged or injured are reduced to zero. Don’t try to set a record and immediately take heavy weights, for example, 300 kg and perform 3-5 repetitions. It is better to set 150 kg and perform 3 sets of 10-12 times.

Before mastering the exercise, you should study the contraindications for exercise. People with joint injuries and sprains, lumbar hernia and other curvatures of the spinal column (kyphosis, lordosis, scoliosis) should avoid training.

Perfecting the movements

Not everyone knows which machine to choose for leg presses. Look for a structure in the hall with an iron platform and a seat located at an angle of 45 degrees. Having found the desired element, you can begin studying. To increase the effectiveness of training, you need to perform each movement correctly. First you need to take the right position.

The athlete sits on the bench, leans back on the seat, firmly fixes his lower back, and rests his feet on the surface of the vertical platform. Feet stand shoulder-width apart, heels in line, toes slightly turned to the sides. We remove the platform from the restraints, and while exhaling, squeeze it up. It is important not to fully extend your knees, otherwise you will shift the load from the muscles to the joints.

Being at the maximum point, inhale and lower the platform to its original position. Try not to touch your chest with your thighs. Then we repeat the movements - up and down. How many approaches need to be done while lying on the machine depends on the individually developed program, gender, age and level of physical fitness of the athlete.

Variations and types of loads

The incline press is the basics. Once your body adapts to the load, you can practice other variations, such as single leg press, vertical press, or horizontal press, on a hack machine.

The vertical version is practiced in a Smith machine. It is necessary to place a bench under the crossbar, lie on it with your back, raise your legs perpendicularly up and rest your feet on the bar. The peculiarity of this exercise lies in the trajectory of movement. The knees will move towards the abdomen rather than the shoulders, which will increase the load on the front of the thigh.

The horizontal press is performed while sitting. Such a simulator can be called a rarity; you won’t see it in every gym. Both the platform and the seat are on the same level, there is no seat tilt. Thanks to this design, the amplitude of movement significantly increases, which allows you to use more muscle groups.

If we still consider the classic incline machine for platform leg press, then you can also adjust the level of load on it, as well as the muscle groups being worked.

By exercising with narrow and wide stance, you can shift the load:

If the feet are narrow and parallel to each other, only the quadriceps works.
If you place your legs wide and turn your feet at an angle of 45 degrees, you will be able to load the inner thighs.
To engage the gluteal muscles, which is important for women, your feet should be placed at the top of the platform.

Pictures and photos will help you understand how to position your feet. The leg press goes well with other exercises for losing weight and gaining muscle mass. It is beneficial to include it in complex training, because mastering the technique will not be difficult. It is important to alternate different types of exercise, add a level of difficulty, and practice different foot placements. And soon you will notice changes in your figure.

Video instruction:

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In order to get the maximum bonus from visiting the gym, you need to know the technique of doing the exercises and stick to it. One of the most popular exercises is the leg press on the machine. It simulates a squat and fully engages the calf muscles. If done correctly, then slender legs and a toned butt will be ensured.

Unit design

The leg press machine consists of several parts assembled into a stable structure. The main working parts of the simulator are a platform for pressing, a seat with a backrest and supports for canopies. Let's look at each of them.

Press platform– the main part that will work mechanically in the exercise. The platform comes in several types depending on the manufacturer. Some platforms are made entirely of iron, while others have rubberized stickers on the platform so that your feet can be placed comfortably and not slip. At the same time, the execution of the exercise does not suffer at all from the surface of the platform - with the correct press, the legs do not slip. The weight of the platform is 25 kilograms. In addition to your own weight, you can add canopies, “pancakes”, from 5 to 25 kilograms to the simulator. Thus, the weight of the platform can be doubled. Particularly trained athletes can lift more, but for beginners this is not recommended so as not to injure the muscles and spine.
Seat with backrest– made of fairly soft material, but the back does not fall back. The seat is adjustable in length, its headrest can also change its position. Some companies do not make the seat, but modify it as a back support, which is not always convenient for performing the exercise.
Support for awnings– is a bar protruding on both sides of the machine, where additional kilograms are hung. Usually they do not have a clamp, but it can be added from other simulators.

What muscles are involved?

The leg press is an exercise that almost everyone does. It’s rare that a girl doesn’t want to have beautiful legs, and guys even do bench presses to prepare their legs for strength exercises, otherwise they can break their back. This is all because the bench press involves the main muscles of the legs:

quadriceps;
tibialis anterior;
peroneus longus;
soleus muscle;
gluteus maximus muscle.

The main load when performing the exercise falls on the quadriceps and gluteus maximus muscles, however, when changing the position of the legs on the platform, the work of other muscles will also increase.

Exercise technique

Compliance with the technique of performing the leg press, like any other exercise, is half the success. This is especially important for beginners who, not knowing the capabilities of their body, want to do as experienced athletes do. So, the correct execution technique consists of the following points:

Equip the simulator with additional canopies if necessary.(for beginners, the weight of the platform is enough).
Position your torso on the machine seat in the correct position– your back is pressed against the seat, your head is on the headrest, your legs are placed in the slightly bent position chosen on the platform. In this case, the knees and feet should be parallel to each other. This is a mandatory condition in the leg press, which many gym visitors violate.
With your back slightly resting on the seat and your feet on the platform, lift it up and remove the locks, which are under the arms near the seat.
In the starting position, the legs should bring the platform to its maximum height. However, there are several differing opinions among fitness and bodybuilding trainers. Some trainers advise straightening your legs completely, while others advise leaving them in a slightly bent position. This is important for both beginners and those who have had kneecap injuries, joint problems, etc.
Next, slowly lower the platform to the level where your legs cannot bend at an angle of 90 degrees. At the same time, the muscles are tense, the angle should not shake, the hips are slightly apart to the outside.
Having held your legs in this position for several seconds, the reverse work occurs - pushing the platform up. Ejection should also occur slowly, smoothly, without jerking or straining. When performing all stages of the exercise, it is important to remember about the back - it should not be felt at all, otherwise the spine can be displaced, but if the lower abdominal muscles are felt, then this is an additional bonus that is acquired when doing the leg press.

The technique of execution for beginners and for trained gym visitors is the same, however, beginners should be careful with hanging and observing safety rules on the simulator. After all the actions on the simulator have been worked out to the point of automaticity, you can add kilograms.

Important points to pay attention to

The technique of any exercise has its secrets that will help you avoid injury and achieve the desired results. The leg press is no exception. So, consider a few important points that will help when performing the press.

Your feet should be firmly pressed against the platform to reduce the load on the spine. If the entire foot is not under control, take a break and be distracted by another exercise. Start only when you are focused on your feet;
The platform is squeezed out by the heels. There is no need to overpower yourself and press your fingers into the platform - this will do nothing but harm. The correct execution of the exercise is to press with the foot and press with the heel, then it will become much easier to do it;
The knees are directed parallel to the feet. When the hips deviate outward or inward, the quadriceps does not work and smaller muscles become tense;
By lowering the platform, you need to move towards the ideal - ninety degrees of bend at the knee. But if your legs are not yet holding the platform in this position, you should not continue, because The depth of the bench press is very individual. And if the neighbor in the hall did this exercise correctly, this does not mean that everyone can do it. After a few practices, you can achieve the correct position without effort;
Try to get double the benefits from the simulator– when squeezing the platform upward, tense the muscles of the lower abs - this is a great way to pump them up;
Keep your head on the headrest and do not lift it, do not talk to other visitors to the hall, do not turn around at the noise - stay focused on the exercise;
Proper breathing will help make leg presses easier. It is difficult to establish breathing the first time you perform a bench press - gym goers are so focused on squeezing the platform that they forget to breathe altogether. It is important to remember that oxygen plays a key role in the body, and during physical activity it is doubly necessary. Therefore, you need to accustom yourself to such a rhythm - when squeezing the platform, you exhale, and when lowering, you inhale;
The under-seat grab handles aren't designed to be forgotten. When pressing with your hands, you need to tightly squeeze the handrails, which will relieve the lower back;
Try to go through the entire amplitude. Even if it becomes difficult, and you don’t have the strength to squeeze the platform, it is better to break the exercise into more approaches with fewer repetitions, but do these approaches with high quality;
It is better to start the bench press without canopies, idle. After the muscles get used to the weight of the platform itself, then you can add kilograms;
If you feel that your strength is on the verge and you can no longer squeeze the platform, do not throw it suddenly. Smoothly lower the platform, bend the lock and the platform will return to its original position. Otherwise, you can injure your legs, even if the lock of the machine is bent.

Benefits of the Leg Press

The leg press has many benefits, thanks to which almost everyone does this exercise - both girls and boys. We list the main advantages of these:

the ability to work out various muscles by moving your legs on the platform;
the absence of axial load on the spine makes the exercise possible even for those who do not have a strong muscle corset (weak back);
During the leg press, a large number of calories are burned;
increased metabolism;
improved functioning of the genital area (due to blood flow to the pelvic organs).

Comparing the Bench Press with the Barbell Squat

Most bodybuilding experts note that both bench press and squats with a barbell produce a similar effect - when they are performed, the muscles of the legs, buttocks and lower abs are worked out. That is why for strong athletes these two exercises are placed in a superset. However, there is a fundamental difference between them:

when pressing legs, the back practically does not work, all the main work falls on the quadriceps;
when pressing the legs, the athlete does not need special training - most beginners quickly and efficiently perform this exercise;
while performing a bench press, it is possible to change the position of the legs and specifically work a specific muscle, and squats affect all muscles of the legs;
squats with a barbell are contraindicated for those who have back injuries;
During the bench press, the body does not need to maintain balance, and during the squat, the body is fully tense for stabilization.

Variations of the exercise

To make the exercise more effective, it needs to be updated from time to time. Otherwise, the body will simply reach its peak in performing the bench press, get used to it, and muscle growth will stop there. To prevent this from happening, you can make a few adjustments to your leg press:

Changing the position of your legs on the platform will allow you to pump different muscles, alternately loading one or the other. The feet can be placed in the center parallel to the platform, parallel to the edges of the platform, in the center with the toes pointed out and the heels tucked together. Already in this case, performing a bench press will give the best result;
Another option is to split the exercise into frequent but small repetitions. For example, if you sat down, you used to do 20 lifts in three sets, but now you can do five repetitions, but ten times. This will also prevent the muscles from getting used to the load.
Hanging different weights - you need to increase the weight gradually, but when we reach the maximum we will stop and stop developing the muscles further. In this case, you can play with pancakes - give 30 kilograms three times in the first week, and 5 kilograms each in the next week.

How to increase the effectiveness of classes

To increase the effectiveness of the exercise, you can do a few tricks that will make your muscles work better and build muscle mass:

The basis of any sport is. It is with sufficient consumption of protein foods that muscles will begin to grow and strengthen. Otherwise, the training will be in vain;
Changing the angle of the platform will also increase the effectiveness of training, since there is a greater load than at 45 degrees. Unfortunately, the function of changing the angle of the platform is not available on all simulators;
Hold the platform at the highest point for 3 seconds;
The single leg press will definitely enhance your exercise experience., especially at the end of the workout. This exercise is not suitable for everyone, but it is definitely worth trying to increase the effectiveness of the press.

Option for girls

If guys can perform leg presses with a lot of weight and number of times in one approach, then girls should be careful here. You don’t need to stand on par with a pumped-up bodybuilder and repeat the bench press after him - it’s important to choose an individual pace and follow it. Here are some tips on how to do bench presses for girls:

Don't add a lot of weight. In addition to the weight of the platform, you can add no more than thirty kilograms, and the number of repetitions should not exceed twenty;
Change the position of your feet on the platform. This will allow you not so much to pump up your quadriceps, but to tidy up all the leg muscles as a whole and make your legs attractive;
Pay special attention to the gluteal muscle, which will help make your butt firm.

The machine leg press is a heavy, super-effective and at the same time relatively safe multi-joint exercise for training the leg muscles that engages the hip, knee and ankle joints.

Its implementation consists of bending and extending the legs, which are under the weight of the platform. The leg press works the glutes, quadriceps, hamstrings, calves, soleus, and many other smaller muscles.

Reasons to make you love the leg press

There is no axial load on the spine, unlike a squat. The elimination of the use of the lower back muscles makes the exercise ideal for those people who have had an injury, problems with the spine or a weak back itself.
Accented work on various muscle groups of the lower extremities: you can shift the main load to the adductor/abductor muscles or “kill” the buttocks.
A relatively simple technique: performing a squat correctly with a heavy weight is many times more difficult than a leg press. Even a beginner can master the correct technique of performing a bench press in just a couple of lessons.
Active calorie burning. Depending on the tonnage being lifted, a leg press can burn up to 20 calories in a couple of minutes. In addition, with the exercise, the banal metabolic rate increases and the body burns more fat throughout the day.
Increases libido in men by stimulating the pelvic organs.

Although the risk of injury from the exercise is minimal, it still occurs if the technique is neglected. Therefore, it is worth considering step by step the implementation of this exercise:

First, place the desired weight on the platform. Although the load in the bench press is much greater than in the squat, the main thing is to realistically assess your capabilities.
Take a comfortable position in the machine and place your feet on the platform slightly wider than your shoulders, with your toes slightly turned outward.
Leaning against the platform, push it up with your feet, removing the load from the stoppers and lowering the latch.
Then begin slowly lowering the platform down until you get a right angle at the knees (if you focus on the quadriceps muscle, the angle may be greater).
Having reached the desired angle, begin to push the platform, straightening your knees.

This cycle of movements is repeated the required number of times. The effectiveness of the leg press, like any other exercise, will be higher if you perform it almost to the point of complete muscle failure (through “I can’t”).

Features of performing the leg press

The upper back and buttocks should be pressed and not torn away from the support until the end of the approach. The head should also be fixed in one position: pressed against the walls and looking straight ahead.
Your feet should always be firmly planted on the platform, without the slightest lift of your heels throughout the entire set. The weight must be pressed with the entire foot, without lifting the heels from the platform and without any hint of lifting the weight with the toes.
You need to work within the amplitude, maintaining tension in the quadriceps throughout the entire approach. At the lower point, the knees do not rest against the chest, and at the upper point, the legs do not straighten completely (this minimizes the load on the joints).

The position of the feet on the platform can be changed, thus giving load to different muscle groups. The more your toes are turned to the sides with your legs wide, the more actively the buttocks and muscles of the inner thigh (adductors, inguinal) will work. If your socks are placed close to each other, the load will fall on the outer part of the quadriceps.

To polish the gluteal muscles and hamstrings, you need to place your legs as high as possible on the platform. To reduce the load on the heel and increase the load on the quadriceps, it is recommended to fix the legs lower.

The leg press is the best multifunctional leg exercise after squats. An athlete who wants to increase in size, gain overall muscle mass, or simply work on defining the relief of the lower body should definitely include this exercise in their training.

Video about exercises on how to pump up your legs.

We present to you another multi-joint exercise - the leg press in a special machine. It is often used in bodybuilding. Perform while sitting at 45 degrees. All that is required of the athlete is to rest his back against the platform and press his feet on the flat part.

How do muscles work?

During the training I work on the buttocks, thighs and biceps.

The effectiveness of the entire structure is that many muscles are involved during operation. The athlete can change the width of his feet on the platform. If you place your legs close to each other, the quadriceps are loaded. The knees should not fully extend or bend.

Execution technique

Correct leg placement plays a vital role in pumping. You need:

Place pancakes on the sides.
We sit down on the platform, press our back tightly against the backrest, rest our head close, and grab the handles.
We remove the weight with our legs. Press down on the machine and turn the handles outward.

The lower back should always be pressed against the platform. The slightest separation from the machine can cause injury.

Foot placement

The most important nuance that requires attention. The correct placement of the feet affects the growth of certain muscles. Types of locations on the platform:

A wide leg placement is suitable for girls whose goal is to pump up appetizing buttocks and legs without significantly pumping up the bottom. Athletes need to turn their socks to the sides. The buttocks, thighs and adductor muscles are involved.
Narrow foot placement pumps up the abductors and the top of the hamstrings. Place your feet on the bottom of the platform, narrower than your shoulders.
Shoulder-width apart in the middle. This classic variety is suitable for both men and girls. All muscles work in it.
Position of the feet at the top of the machine. Here the load falls on the hips, the back of the biceps and the butt.
Separate pumping of each leg. This is a difficult variation that requires concentration to prevent the platform from falling on you.

Lowering technique

Now the technique itself:

After pushing out the platform, lower it 90 degrees. It is allowed to go lower, but this is dangerous for the lower back.
Press firmly upward with both feet. Unbend not with your toes, but with your full foot, which should press firmly.

What weight should I use and what is the best way to add it?

Like other exercises, the leg press needs to start without weight. At least the first approaches to develop the technique. Then girls can put 10 kilograms on each side, and men 20 kg for 12 repetitions for 2 sets. This will be quite sufficient at the initial stage. Women can gradually increase their weight to 150 kilograms. Women should gradually add plates and repetitions.

How to practice?

There are two options for classes:

Drop sets. The athlete should perform the required number of repetitions. Then continue working without rest, but reduce the weight by twenty percent. It's practically working until failure.
Leg press with a stop. This variation can only be performed by professionals who have been in the sport for years. For example, you do 25 reps 1 set, then 12 reps with added weight and 3-5 reps stopping at the bottom. Then a lot of weight is added and 8 repetitions are performed, stopping at the lowest point of the amplitude. The final milestone will be adding weight for 12 reps.

Popular mistakes

Novice athletes often make serious mistakes:

The pelvis is torn off.
They press with their toes, not their heels.
Knees cramp.
Learn to work without weights. This is the only way to avoid mistakes and injuries. Beautiful execution is more effective than heavy weights.

During classes, it is additionally advised to pay attention to the following secrets:

Breathe when you lower the platform, exhale - squeeze the machine.
The lower back should not come off. The head and back should be firmly pressed against the backrest.
Press with your whole heel, not your toes.
You can put knee pads on your knees to keep warm. You cannot straighten your legs completely. They should have a slightly bent angle.
Hold the handles with your hands.

Training options

There are three press options:

Horizontal press in the simulator.
Smith machine press.
Traditional bench press.

Horizontal leg press

The variation involves performing half-sitting. The athlete receives a rapid increase in the mass of all thigh muscles. You need to work with heavy weights, but be careful not to get injured.

Horizontal bench presses are prohibited for athletes who have spinal or knee injuries. Technique:

We put on a lot of weight and take a position. The knees of the legs should be at an even angle, looking ahead. We press our back to the platform.
We push the projectile with our full foot. At the end we do not fully extend our knees.
Slowly return to the starting position.

Perform fast and slow styles, this way the muscles will receive the necessary load for growth.

Smith machine press

A unique option that perfectly works the buttocks and back of the thighs. The exercise can be done alternately with your legs. Smith platform technique:

Contraindications

Sports doctors do not recommend choosing this variety for people with knee diseases. Violating the ban can cause irreversible problems. Also, exercise is prohibited for those who were injured several years ago. Especially if it was a torn knee ligament. Expect full recovery. Huge weights can also reignite relapse. Athletes with a hernia, protrusion, or lower back pain should stop training, otherwise complications will be inevitable. The one-leg press is contraindicated for patients with scoliosis, so it is advisable to wear a belt and press with small weights or without them at all.