How to Use a Leg Press Machine Correctly
When it comes to leg training, the popular piece of gym equipment that comes to everyone's mind is the leg press machine. This equipment is one of the game changers of the fitness scene because of the advantages that it offers for leg training. Even though this exercise involves simple movement of legs, working out with the right technique can improve the results invariably.
With today's blog, we will help you learn about how to use the leg press machine right. What are the leg press uses? And what common mistakes should be avoided for safer training? You can find many tips and tricks to make your leg training flawless.
Why use a Leg press Machine for Leg Workouts?
A leg press machine is a gym essential that helps to train multiple groups of leg muscles with a simple motion and technique. This training machine with a variable weight loading capacity primarily helps to target muscle groups in the lower body. It is considered one of the best exercises for enhancing leg strength and improving endurance.
Here are a few reasons and benefits of the leg press machine that might convince you to start working out with this machine.
- This machine helps to target and engage different muscles. You can target the glute muscles, hamstrings, quadriceps, and calf muscles by changing the leg position.
- It helps to develop quadriceps better than a barbell squat training session. It even works for targeting smaller muscle groups or stabilizer muscles without much effort.
- One of the other leg press machine uses is increasing the balance and stability, especially if you are a beginner to heavyweight training. With proper support, it helps you to work out in a safer manner.
- This machine also comes in handy when you are looking forward to improving athletic performance for endurance, as it offers variable resistance levels with adjustable weight capacity.
How to Use a Leg Press Machine; The Right WayÂ
Before we begin with our leg press machine how to use/ step-by-step guide, we would recommend beginners to start training with this machine under the supervision of an expert trainer. By having a trainer by your side during your exercise, you can avoid injuries and learn the small details about form and technique that help to make a workout fruitful.
Step 1: Adjust the Seat Position
The very first step to getting your leg press exercises right is adjusting the position of the seat. Your body form matters a lot when it comes to getting the best results out of this exercise. Make sure that your back and head are resting comfortably against the padded seating provided in the machine for safe training.
Step 2: Place Your Feet Accurately
The placement of the feet in this machine determines what part of your leg is targeted during the exercise. The simple rule is the higher you place your feet, the better you can target the posterior group of muscles in your body. And in case you place your feet lower, you can target your quadriceps area better. The goal is to maintain an angle of 90 degrees at the knees and keep the legs apart at a certain width.
Step 3: Choose a Suitable WeightÂ
The safest and best way to use the leg press machine as per your training level is choosing the right weight capacity. By choosing the right kind of weight capacity, you can avoid injuries and also enhance the results of every workout session.
Step 4: Master the Movement
After getting your leg positioning and body form right, slowly breathe and extend your legs, keeping your head and back set against the seats. Use steady motion instead of explosive and sudden movements while you exhale.
Step 5: Return to the Initial Position
After holding your legs in the extended position for a while, slowly bring down your legs to the initial position. Make sure that you do not lock your knees in or put a lot of strain on them. It is always best to start leg presses with a simple set of 10 leg presses with weight appropriate to your capacity.
Common Mistakes to Avoid During Leg Press Exercise
Despite how easy a leg press training session might seem, individuals working out with this machine have to be careful about their technique and form. Even though this machine provides better support for strength training in comparison to free weights, there are certain mistakes that can put your health at risk. Here are a few common mistakes to avoid while working out with this training machine.
- Avoid Too Much Weight:Â One of the first factors that can put you at risk during this exercise is using too much load. It is always suggested by fitness experts that you use weights according to your individual capacity. While every exercise does require some amount of effort, you should be able to extend and bring back your legs in the original position with a decent amount of effort.
- Body-off Support: As mentioned earlier, this exercise is all about technique and form. It is very important that you keep your body position in check throughout training. Do not let your body be of support when you extend your legs because this can exert excess strain on your spine and lower body. If your body is not supported properly, the workout can result in serious injuries and dislocation mishaps.
- Hands on Knees: It is best to never keep your hands on the knees during a leg press exercise. Hold on to the grips given on the exercise machine, as it allows your body to maintain the correct form. This mistake will not only impact your workout form, but it can also increase the pressure on your knee area.
- Explosive Motion: Last but not least, it is advised to be slow with your exercise in movement. Using explosives on certain motions for this exercise exposes the body to a higher risk of injuries because your legs can suddenly collapse because of intense pressure. You should always regulate your movement with the help of a controlled breathing pattern to avoid injuries.
To Conclude
Overall, for this exercise, you need to balance things out on your technique and strength front. Even if you have the best leg press machine, if you do not get the form and training details right, you will never get the desired results.
In addition to mastering the form and techniques, gain a complete understanding of the techniques and exercises that work best for your fitness goals before you jump into straining your body. Also consult an expert trainer if you are new to training.
FAQS
Q. Which muscle groups can a leg press machine target?
Ans. A leg press machine is good for targeting both anterior and posterior leg muscle groups along with the glute and calf muscles.
Q. How to include leg press exercises in a daily routine?
Ans. You can add 3 sets of 10 reps each into your daily exercise session if you are getting started with leg press exercises.
