The leg press workout is one of the best known and most effective exercises that can be found in any gym. Also in the performance centers and rehabilitation and physiotherapy centers and practices is usually a leg press. Thus, there should be no question that this strength equipment is one of the best when it comes to training the legs. However, there are different variants of the leg press, but they hardly differ in their mode of action.
With the leg press you train almost the entire muscle areas of the legs and also the buttocks. The leg extensor (musculus quadrizeps femoris), the leg flexor (musculus biceps femoris), the large gluteus maximus (musculus gluteus maximus) and also the adductor (musculus adductor) and the calf muscles (musculus gastrocnemius) are trained, depending on the foot position.
Common mistakes when working out with the leg press
If you want to train effectively with the leg press, you must be careful to commit the typical beginner mistakes. To avoid these, it is advisable to be guided by a trainer at the beginning, so that these can be eliminated from the start. Because once they have crept in, they are difficult to correct later.
It is important to make sure that the knees are always stable during the entire leg press exercise and that the knees and toes are always pointing in the same direction. The knees must not be turned inwards or outwards during the entire workout, as this will also prevent them from remaining stable. In addition, the knees must never be completely pressed through during the exercise execution on the leg press, because this avoids overloading the knees and also injuries to them.
This should also be avoided when training on the leg press
Since the leg press is offered in many different variations, it depends on the respective version how you train. The most common is the so-called 45-degree leg press in gyms, where the foot section is pressed upwards at an angle. Here we go into more detail about this version! There are also machines where the foot plate is pressed parallel to the floor as well as a vertical leg press where the foot plate is pressed away upwards. Another version is the 30-degree leg press, where you move the seat carriage backwards.
At the beginning of the workout on the leg press, you should always train with a low weight, because only then you can counteract an injury as well as an overload. The best thing and also recommended is to have a fitness trainer explain the exercise to you in detail and to train the first few times under his supervision. This way you can avoid initial mistakes that are very difficult to correct later on.
How to train with the leg press
As with any other piece of strength equipment, it is important to adopt the correct starting position for the leg press in order to perform the exercise perfectly. To get into the starting position, sit on the seat cushion and lean your back against the back cushion. The feet are placed hip-width apart on the footplate. This is the easiest foot position, especially if you are just starting to train on the leg press. It should be noted that there are other foot positions as well. For added stability, grab the handles on the sides with your hands. Now release the safety catch and slowly move the weight towards the upper body, which brings you to the starting position and you can begin the exercise.
Now exhale and press the footplate upwards with both legs over the heels at the same time. It is important never to push the legs completely through, as this will put too much strain on the knee joints. Furthermore, make sure that your feet are positioned as high up on the footplate as possible so that your knees and the tops of your feet are in line at all times during the exercise.
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Editors fitnessmarkt.de (EA)
Image Credit: #161888944 nd3000 AdobeStock
Published on: 3 June 2015