Leg press what muscles. Exercise "leg press in the simulator": technique and variations

You can achieve significant hip growth not only with the classic barbell squat - there are several more equally effective options, one of which we will now consider. The leg press in the simulator is another basic exercise that stimulates the main muscle groups legs. Its execution, due to the use of a special simulator, is much safer and simpler than ordinary squats - since there is no load on the spine. As a result, it is often chosen by beginners and athletes who are afraid of getting a back or knee injury.

leg press

Working muscles during the leg press

Performing this exercise, you load almost the same muscles that are involved in a regular squat. First of all, this is the quadriceps, the most noticeable muscle group of the legs and one of the most strong muscles human body. By performing a leg press, you fully load all four bundles that make up the quadriceps.

Along with the quadriceps, large gluteal muscles. Due to the inclined position of the body, they are more tense than during the squat - which is why it is more effective to work out the leg press to work them out.

The muscles of the back of the thigh also take part in the work: biceps, semimembranosus and semitendinosus muscle groups. However, they are only partially burdened, which does not stimulate significant growth.

Who, when and why should do the leg press

As mentioned above - this exercise refers to the "base", and it will help you without any problems. The movement is performed in three joints: the knee (which accounts for the bulk of the work), the ankle and the hip.

To whom?

Leg presses are performed by athletes of all levels of training - both inexperienced beginners, who, a couple of days ago, realized that their vocation, and performing professionals. First of all, it should be done for those people who have suffered any back injuries, or do not want to put their body at increased risk by performing regular squats. Due enough sophisticated technology their implementation, for beginners at first, do leg presses, and only then, when the muscles get stronger and get used to the loads, smoothly switch to.

When?

The exercise is performed on the day of leg training. It can be performed both immediately after a warm-up and stretching, and after a regular squat - to “finish off” the muscles.

Due to the creation of a significant load on the muscles of the quadriceps, this exercise is relevant not only for gaining mass, but also for "drying", since it allows you to qualitatively work out all the bundles of this muscle group.

What for?

It is equally effective to apply the exercise, both for increasing the volume of the hips, and for giving them the correct relief. Its execution with low weight and for a large number of repetitions gives the quadriceps a convex teardrop shape.

Leg press technique

A special simulator in which this exercise is performed is available in almost every gym. The differences are only in some design features and appearance The principle is always the same.

We lie down on a fixed platform so that the body (buttocks and shoulder girdle) and the head were pressed to the surface. We take the handles located on the sides of the structure with our hands.
We put our feet shoulder-width apart on a moving platform.
We remove the weight from the stops (in simulators of different designs, this moment is implemented in different ways), and smoothly squeeze forward and upward. As a result, the legs (slightly bent at the knee joints) should form a right angle with the body.
Gently bend your knees, lowering the weight. The movement continues until the hips are almost completely pressed against the stomach. The knee joint should form a right or almost right angle.
On the exhale, squeeze the weight, straightening the legs.
We repeat the required number of times.

Working weight. Thanks to design features simulator, the risk of injury and stress on spinal column almost completely absent. This allows you to perform work with maximum weight, which ensures fast growth quadriceps. If it is necessary to “draw” the relief, naturally, small weights are used.
The number of repetitions. Depending on the period of training: when recruiting - 5-12 repetitions, when "drying" - 12 or more.
Spine. Be sure to ensure that the spinal column has a natural curve throughout the movement. The pelvis, upper back and back of the head are pressed against the surface of the fixed platform, and this position remains until the very end of the execution.
Knee-joint. To avoid injury and to reduce the harmful load, do not straighten your legs completely, leaving them slightly bent at the knees, especially when working with maximum weight.
Hip joint. Make sure that the pelvis does not come off the surface in any case at the lowest point of movement - this will create a significant and dangerous load on the lower back.
Delay at the top. Lingering at the top point (when the legs are straightened at the knee joint) is not only ineffective, but also dangerous for the knees.
Feet. Stop position - key moment, on which the distribution of the load and the correctness of the exercise depend. The classic version - the feet are placed approximately in the middle of the platform along the width of the shoulders, the socks are slightly turned outward. The wider you put them - the more load will be on inner part hips; than already - quadriceps. The higher the feet on the platform, the stronger the buttocks work; the lower - quadriceps.
Heels. When doing a bench press, try to rest against the platform with your heels. In no case do not tear them off the surface - in this way, you dangerously overload the knee joints.
Alternatively, you can do the exercise with each leg in turn.

In order to get the maximum bonus from visiting the gym, you need to know the technique of performing exercises and stick to it. One of the most popular exercises is the leg press. It simulates squats and fully engages calf muscles. If it is performed correctly, then slender legs and a toned booty will be provided.

Unit device

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

Bench platform- the main part that will mechanically work in the exercise. The platform is of several types depending on the manufacturer. Some platforms are completely made of iron, while others have rubberized stickers on the platform so that the foot is comfortable to put on and it does not slip. At the same time, the exercise does not suffer from the surface of the platform at all - with correct bench press feet don't slip. The weight of the platform is 25 kilograms. In addition to its own weight on the simulator, you can add sheds, "pancakes", from 5 to 25 kilograms. Thus, the weight of the platform can be doubled. Especially trained athletes hang even more, but for beginners this is not recommended so as not to injure the muscles and spine.
Seat with back- 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 firms do not make a seat, but modify it as a support for the back, which is not always convenient for performing the exercise.
Support for awnings- is a bar that protrudes on both sides of the simulator, where additional kilograms are hung. Usually they do not have a retainer, 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 the guys do the bench press to prepare the legs for strength exercises, otherwise you can break your back. This is all because the main muscles of the legs are involved in the press:

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

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

Exercise technique

Adherence to the leg press technique, like any other exercise, is half the battle. 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 if necessary with additional canopies(for beginners, the weight of the platform is enough).
Position your torsos on the machine seat in correct position - the back is pressed to the seat, the head is on the headrest, the legs are placed in the position chosen on the platform in a slightly bent form. In this case, the knees and feet should be parallel to each other. This is a mandatory condition in the leg press, which is violated by many visitors to the halls.
Lightly resting your back on the seat, and with your feet on the platform, lift it up and move the blockers, 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 some common opinions among fitness and bodybuilding trainers here. One part of the trainers advises to fully straighten the legs, the other part - to leave them in a little 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 the legs do not 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.
After holding the legs in this position for several seconds, the reverse work occurs - pushing the platform up. Pushing out should also occur slowly, smoothly, without jerks and stresses. When performing all stages of the exercise, it is important to remember the back - it should not be felt at all, otherwise the spines can be displaced, but if muscles are felt lower press, then this is an additional bonus that is acquired when pressing the legs.

The execution technique for beginners and for trained visitors to the halls is the same, however, beginners should be more careful with hanging and observing safety rules on the simulator. After all the actions on the simulator are worked out to automatism, you can add kilograms.

Important points to pay attention to

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

The legs should rest firmly on the platform to reduce the load on the spine. If not the entire foot is controlled, take a breather, get distracted by another exercise. Start only when you are focused on your feet;
The platform is squeezed out by heels. No need to overpower yourself and press your fingers into the platform - it will do nothing but harm. Proper execution exercises - emphasis with the foot, and heel press, 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 tense;
Lowering the platform, you need to move towards the ideal - ninety degrees of bend in the knee. But if the legs do not yet hold the platform in such a position, it is not worth continuing, because. the depth of the bench press is very individual. And if a neighbor in the hall did this exercise correctly, this does not mean that everyone can do this. After several trainings, you can achieve the correct position without effort;
Try to get a double benefit from the simulator- when squeezing the platform up, strain the muscles of the lower press - 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 - be focused on the exercise;
Proper breathing will help facilitate the leg press. In the first times of doing the bench press, it is difficult to improve breathing - the visitors to the hall are so focused on squeezing the platform that they forget to breathe at all. It is important to remember that oxygen plays a key role in the body, and during physical exertion it is doubly needed. Therefore, you need to accustom yourself to such a rhythm - when squeezing the platform, you exhale, and when lowering, you inhale;
The handrails under the seat are not made to be forgotten. During the bench press, you need to firmly squeeze the handrails, which will unload the lower back;
Try to completely go through the entire amplitude. Even if it becomes difficult, and there is no 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 only then can you add kilograms;
If there is a feeling that the forces are on the verge and it is no longer possible to squeeze the platform, do not throw it abruptly. Slowly lower the platform, bend the lock and the platform will return to its original position. Otherwise, you may injure your legs even if the machine lock is folded out.

Leg Press Benefits

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

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

Comparing the bench press to the barbell squat

Most bodybuilding experts note that both bench press and barbell squats 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 put in a superset. However, there is a fundamental difference between them:

with the leg press, the back practically does not work, all the main work falls on the quadriceps;
not needed for leg press special training athlete - most beginners quickly and efficiently perform this exercise;
during the bench press, it is possible to change the position of the legs and work out a specific muscle, and squats affect all the muscles of the legs;
barbell squats 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 tensed to stabilize.

Exercise variations

For greater efficiency exercise from time to time it needs to be upgraded. Otherwise, the body will simply reach its peak in the bench press, get used to it, and muscle growth will stop there. In order to prevent this from happening, you can make several adjustments to the leg press:

Changing the position of the legs on the platform will allow pumping different muscles, alternately loading one or the other. Feet can be placed in the center parallel to the platform, parallel to the edges of the platform, in the center with the toes apart and the heels together. Already in this case, the bench press will give the best result;
Another option is to split the exercise into frequent, but small number of repetitions. For example, sat down before doing 20 lifts three sets, now you can do five repetitions, but ten times. It also will not allow the muscles to get used to the load.
Hanging different weights - you need to increase the weight gradually, however, having reached the maximum, we will stop and stop developing muscles further. In this case, you can play with pancakes - give three times 30 kilograms in the first week, and 5 kilograms in the next.

How to improve the effectiveness of classes

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

The basis of any sport is. It is with sufficient consumption of protein food that the muscles will begin to grow and grow stronger. Otherwise, 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;
Holding the platform at the highest point for 3 seconds;
One-leg press will finally enhance your sensations from the exercise. especially towards the end of a workout. This exercise is not suitable for everyone, but it is definitely worth a try to increase the effectiveness of the bench press.

Option for girls

While guys can do leg presses with a lot of weight and reps, girls should be more careful here. You do not need to stand in line with a pumped-up bodybuilder and repeat the bench after him - it is important to choose an individual pace and follow it. Here are some tips on how to bench press girls:

Do not add big weight. In addition to the weight of the platform, you can add no more than thirty kilograms, while the number of repetitions should not exceed twenty;
Change the position of the legs on the platform. This will allow not only to pump up the quadriceps, but to put in order all the muscles of the legs in the complex and make the legs attractive;
Pay special attention to the gluteal muscle, which will help make the ass elastic.

The leg press belongs to the basic exercises, as it involves several muscle groups. First of all, these are the muscles of the thighs and buttocks. The design of the simulator allows movement along a given trajectory. This exercise is suitable for beginners. In addition, when performing a bench press in the simulator, there is no axial load on the spine. This makes it suitable even for people with back problems when squats are off limits.

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Working muscles

When performing a lying leg press, the muscles of the front (quadriceps) and back (thigh biceps) surfaces of the legs, as well as the buttocks, work.

This exercise is performed in special simulator. It consists of a back and platform, which is located at an angle of 45 degrees to the floor. Pancakes are used as weights.

Leg Press Machine

The bench press is similar to squats, as the legs are bent at the knees. The same muscles are involved in the work, but in the simulator the trajectory of movement is set, and top part body is fixed. This allows even people with back problems to do the exercise, when squats are prohibited due to the axial load on the spine.

In addition, in the bench you can take much more weight and build muscle faster. But it is worth saying that squats contribute to a stronger release of testosterone, which is responsible for growth. muscle mass. In addition, they strengthen the core muscles, developing the whole body.

Depending on the technique of performing the leg press, you can use the quadriceps or buttocks to a greater extent. Girls usually want to pump up their ass without making their hips bigger. Therefore, they are advised to use a wide stance.

Technique with an emphasis on the buttocks

The vector of load on certain muscles in the bench press will depend on the placement of the feet on the platform of the simulator.

If you put them high and wide apart, the emphasis will go to the buttocks, inner and back of the thigh. Narrow stance with legs low on the platform promotes quadriceps development.

Ways to place stops on the platform

For women, the first option is preferable. The execution technique in this case will have its own characteristics. First you need to properly adjust the simulator. Depending on the model, you can move the bench or platform (or both). The main thing is that the legs in the starting position reach the platform and remain slightly bent at the knees.

Next steps:

1. It is necessary to hang the desired weight and lie down on the bench of the simulator. The loin should be firmly pressed against the back.
2. Feet should be placed on the platform as high as possible. tall people it may be necessary to leave only the heels on it. Feet need to be spread wide so that they are at the edges. Hands need to hold the stoppers that block the platform.
3. Having taken this position, you need to slightly squeeze the platform at the top and turn the stoppers with your palms, releasing the lock. The legs should remain slightly bent at the knees. Hands need to hold on to the side handles, tightly pressing yourself to the bench of the simulator.
4. After that, you should slowly and under control lower the platform, bending your legs. It is very important to ensure that the knees do not come inward. Otherwise, the load will go from the target muscles to the knee joints.
5. In no case should you suddenly drop the weight down. You need to lower the platform quite deep, which allows you to make a wide setting. The end point will be the moment when the lower back begins to break away from the bench. This should not be allowed.
6. On exhalation, it is necessary to powerfully squeeze the platform, resting against it with the whole foot. If you press only with your socks, the entire load will go to the quadriceps. At the top, you do not need to fully extend your knees, as this is harmful to the knee joints.

Leg press with an emphasis on the buttocks

After completing the approach, it is necessary to turn the stoppers with your hands, blocking the platform.

Throughout the exercise, the feet should rest firmly on the platform. If they slip, the weight will fall on the athlete, causing injury. To avoid this, do not take too much weight.

Sets and Reps

The number of sets and repetitions will be different for different people. If the goal is to gain muscle mass and increase the buttocks, you need to do 3 sets of 8-10 times.

The weight in this case should be such that the last repetitions are difficult. But this should not affect the correct execution technique.

If you want to burn excess fat and strengthen muscles, you should perform the exercise in 3-4 sets of 12-15 repetitions.

The bench press should be done in leg training after squats or instead of them, if there are appropriate contraindications. You need to conduct such classes 1-2 times a week. Breaks are essential for muscle recovery.

Types of leg press

In addition to the presented embodiment, there are other types of leg press.

With their help, you can diversify your training program and better feel the target muscles.

One foot

An effective exercise for working out the gluteal muscles and biceps of the thigh is a bench press with one leg. It is performed in the same simulator.

The difference with the standard version will be that you only need to put one foot on the platform. The second should be left on the floor. When lowering the platform, it is important to ensure that it does not touch the knee of the standing leg.

In this exercise, the leg does not need to be placed on the very edge of the platform. The foot should be high, but closer to the middle than in the classic version.

One leg press

In addition, you will have to install less weight. The rest of the execution technique will be similar.

This exercise is not aimed at increasing the muscles, but at their detailed study. In addition, with its help you can get rid of the imbalance in the development of the legs.

With rubber band

Many girls complain that even when doing leg presses with the above technique, they feel more quads than glutes. In this case, in order not to swing the hips, you can use rubber band for fitness. This embodiment will allow you to direct the load on the gluteal muscles.

You need to put on the tape above the knees. When lowering the platform and spreading the knees, the muscles will have to overcome additional resistance. But in this case, you will have to make sure that they do not come down inward.

Band Leg Press

With this embodiment, the gluteus medius muscles receive the greatest load. Their development is very important, as they make the buttocks round at the back, helping to get rid of dimples on the sides.

On the street trainer

If there is no opportunity to visit the gym, you can replace the usual simulator with a street one. It is installed on sports grounds near residential buildings or in public stadiums.

Unlike a standard simulator, there is no movable platform here. The feet are placed on special stands, from which you need to push off, straightening your legs. As a result of the push, the seat of the simulator moves back.

Leg press in a street simulator

The movement should be smooth, without jerks. To protect the joints, you can not fully extend the knees.

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

How do muscles work?

During the training involved buttocks, thighs and biceps trouble.

The effectiveness of the whole structure is that many muscles are involved in the work. The athlete can change the width of the feet on the platform. If you put your legs close to each other, then the quadriceps are loaded. The knees should not fully extend and bend.

Execution technique

Correct leg placement plays essential role pumping. You need:

Set pancakes on the sides.
We sit down on the platform, we press our back firmly against the back, the head rests close, we take hold of the handles.
We take off the weight with our legs. Press down on the machine and rotate the handlebars outward.

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

Foot position

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 arrangement is suitable for girls whose goal is to pump up appetizing buttocks and legs without significant pumping of the bottom. Athletes need to turn their socks on the sides. The buttocks, thighs and adductor muscles are involved.
Narrow foot placement pumps up the abductor and upper biceps femoris. Place your feet on the bottom of the platform already shoulders.
Shoulder-width apart in the middle. This classic style is suitable for both men and women. All muscles work in it.
The location of the feet at the top of the simulator. Here the load falls on the hips, back biceps and ass.
Separate pumping of each leg. This is a difficult variation that requires concentration to keep 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 it is dangerous for the lower back.
Press firmly with both feet upwards. Unbend not with socks, but with a full foot, which should be firmly pressed.

What weight to put and how best to add?

Like other exercises, the leg press needs to be started with no weight. At least the first approaches to develop a technique. Then girls can put 10 kilograms per side, and men 20 kg for 12 repetitions in 2 sets. This will be sufficient for initial stage. Women can gradually increase their weight up to 150 kilograms. Women should gradually add pancakes and reps.

How to practice?

There are two course options:

Drop sets. The athlete should perform the desired number of repetitions. Then, without rest, continue to work, but reduce the weight by twenty percent. It's practically a job to 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 have 25 reps 1 set, then 12 reps with added weight and 3-5 reps with a stop at the bottom. Then a lot of weight is added and 8 repetitions are performed with a stop at the bottom point of the amplitude. The final milestone will be adding weight for 12 reps.

Popular Mistakes

Beginning athletes often make gross mistakes:

Open the pelvis.
Press with toes, not heels.
They bring their knees together.
Learn to work without weights. This is the only way to avoid mistakes and injuries. Beautiful execution is more effective than big kilograms.

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

Breathe when lowering the platform, exhale - squeeze the simulator.
The loin should not come off. The head together with the back should be firmly pressed against the back.
Press with your whole heel, not your toes.
You can put knee pads on your knees to keep warm. You can not fully straighten your legs. They should have a slightly bent corner.
Hold onto the handles with your hands.

Training Options

There are three options for the press:

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

Horizontal leg press

The variation involves the performance of half-sitting. The athlete receives a rapid increase in the mass of all thigh muscles. Need to work big weights but be careful not to injure yourself.

Reap in horizontal slope prohibited for those athletes who have injuries of the spine, knee. Technics:

We put a lot of weight, take a position. The knees of the legs should get an even angle, look in front of you. We press the back to the platform.
We push the projectile with a full foot. The knees at the end do not fully unbend.
We slowly return to the starting position.

Perform fast and slow styles, so the muscles get the right load for growth.

Bench press in the Smith machine

A peculiar option that perfectly works out the buttocks and the back of the thighs. You can do the exercise alternately with your legs. Technique in the Smith platform:

Contraindications

Sports doctors do not recommend choosing this variety for people with knee diseases. Violation of the ban can provoke irreversible problems. Also, the exercise is prohibited for those who were injured several years ago. Especially if it was a torn knee ligament. Look forward to a full recovery. Huge weights can also revive a relapse. Athletes with hernia, protrusions, and back pain should stop training, otherwise complications are inevitable. The one-leg press is contraindicated for patients with scoliosis, so it is advisable to put on a belt and press with small weights or without them at all.

Benefit

TO useful properties leg press highlight:

The conscientious complex of work of all muscles.
Performing without axial gravity on the center of the lower back and spine.
Fat burning.
Testosterone production for men.
Conditionally not a dangerous exercise.

There is probably no such person who visits the gym, but is not familiar with the leg press in the simulator.

It is performed by women and men, girls and boys - this is a universal exercise loved by many for working out the muscles of the legs and buttocks, many replace them with a squat.

But is the leg press on the simulator so effective? Will you get the promised effect or is the simulator a dummy?

In this article, we will analyze this movement from all “sides”, which muscles work in the bench press, consider the nuances of the execution technique for women, sitting, standing, how to properly place the legs during the bench press and what the placement of the legs affects!

What is it

leg press(or bench press on the simulator) - i.e. multi-articular (involves the hip, knee and ankle joints) exercise for the muscles of the legs in the simulator at an angle of 45 degrees, which consists in flexion and subsequent extension of the legs.

As a rule, big pumped-up uncles refer to this exercise on the simulator with "cold", assuring that the squat is much more important exercise for weight gain. Well, let's find out!

How much does the platform for the simulator weigh

It's interesting but complex issue, because manufacturers do not list the weight of an empty bench press platform, and it is not standardized. Here are some examples: the weight of the platform of the BT-202 simulator is 60 kg, in some gyms trainers talk about 25-30 kg.

However, do not rush to rejoice and add these 60 kilos to your working weight. The fact is that the load in in simulators in which the movement is performed at an angle to the base (in this case it is 45 degrees) will be considered as follows: the sine of this angle, i.e. 0.7 times the weight of the platform - i.e. from 60 kg. you will get a load of 42 kg., from 30 - 21.

What muscles work

The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, the targeted muscles. What is pumping each of them?

In a classic simulator at an angle of 45 degrees

This is the good old incline press legs (or as they say, on a slope), with a probability of 98% in your hall there is just such a one. It is easy to use, versatile and extremely popular among gym goers.

There will be no particular surprise here, however, we will additionally note which muscles do not work in this simulator: this is where the platform press is of particular benefit. So, the exercise is designed to strengthen:

on the anterior biceps of the thigh,

inner and posterior thigh,

gluteal muscles.

In addition, we want to add that the hip, knee and ankle joints are involved in the leg press.

in vertical

Outdoor leg press machine

In addition to the classic angle leg press, there is also a vertical bench press of a horizontal platform lying down. This is not a very well-known variation and is extremely rare to find in the gym. With the vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude.

This allows you to isolate the load on the lower part of the quadriceps (teardrop-shaped muscle), which will make the leg bulkier at the bottom of the thigh, closer to the knee.

If you need just such a load, then you can perform this exercise in the Smith machine, for normal performance you only need the help of an experienced partner who will open and close the safety mechanisms.

sitting

Or horizontal leg press. A more common option than the previous one, but not as much as the classic one. The exercise also belongs to the basic ones, the main movement in it is a push. It is used, as a rule, in order to work out the muscles of the anterior surface of the thigh.

So what muscles are involved:

main- quadriceps ( quadriceps hips),

synergists- large gluteal, large adductor, soleus,

dynamic stabilizers- biceps femoris, calf.

Efficiency

Simple, clear technique. Everything is extremely transparent and understandable. In terms of technique, this exercise is much simpler than squats with a barbell, of course, it lags behind them in terms of performance, but not by much. It is always easier for beginners to learn how to do a leg press than how to squat correctly.

Great variability. There are several variants of the leg press, in which, with different positions of the legs, the emphasis shifts to different muscle groups.

Improved blood flow. When doing a leg press, blood circulation in the pelvic organs increases, which leads to the production of testosterone, which is necessary for muscle growth and improved blood flow to the female organ (and as a nice bonus, it also stimulates libido 😉).

Exit the training plateau. By engaging the ankle, knee, and hip joints in one economical movement, you will be able to take on new weights that are not available while you are in the squat, and thereby give rise to strength growth.

In addition, the body needs an emotional slap in the face, which helps to establish a connection.

Concentrated study of the muscles of the legs. By performing leg presses, the quadriceps and hamstrings receive a concentrated, targeted load. This is achieved due to the economy and ease of movement (flexion-extension) and the switching off of the muscles of the stabilizers.

Which is better: barbell squats or bench press

We answer the most popular question: what to choose, squat or leg press? What will be more effective for working out muscles and growing muscle mass? Which option is suitable for a hernia lumbar spine?

For muscle growth

In general, it is much more difficult to correctly perform squats with a significant weight for you than a leg press. The greater the weight, the more precise the movement mechanics must be. Everything here plays a crucial role, from the setting of the feet and the correct distribution of weight to the position of the shoulder blades.

So the leg press will be easier to play with and put more stress on the muscles: you can do drop sets, fixed negative reps (all of which will be discussed below) and not be too afraid of injury - all of this is much more difficult to do with a squat.

To be honest, there are no normal studies on what builds muscles better, so it seems to us that these 2 exercises are on the same level, with the only difference being that barbell squats are much more technically more difficult and involve more muscle.

On the ass

Definitely, squats have a better effect. The explanation will be 2 paragraphs down!

For problems with the spine

There is an opinion that squats can be replaced with platform presses. Many modern trainers give this advice to people with various spinal problems as an alternative to squats due to the fact that the load on the lumbar spine is reduced.

Let's start with what it is two completely different exercises . If a person really has some problems with the spine, but he still wants to pump his legs, then yes, for a while we can replace the platform squat. But first of all, it is necessary to understand what kind of problems in question.

Attention: our article is not a reason for action or inaction. First of all, your doctor should explain to you what kind of loads are contraindicated for you.

With a leg press, the load is more purposefully directed at hip joint, on the area of the sacrum, pelvic bones, knee joints. We don't stand while doing this exercise, and stabilizing muscles are not involved in maintaining tone a. Therefore, sometimes the situation can worsen from the leg press, on the contrary. turning on the muscles of the trunk helps to increase the tone lower extremities thereby minimizing injury.

Minimum load on the spine - in the supine position. In a standing position - the usual load, natural. AND the greatest load on the spine occurs in a sitting position. As doctors say, standing is more useful than sitting, but lying down is more useful than standing.

During standing exercises, many muscles are included in the work, including the iliac - lumbar muscles, square muscles lower back, gluteal muscles, etc. All these muscles help keep the spine in good shape..

Sitting in the simulator, we practically turn off these muscles, which means we increase pressure on the lumbar region. So all these “let's pump up the ass in the leg press” do not work - the load on them goes in so far as it will have to be perverted in order to transfer it there.

Very often in people, when performing this exercise, tired neck. Everyone knows that the cervical region is directly related to the lumbar. In this case, do not forget about the neck-tonic reflex: tilting the head back, we automatically increase the deflection in the lower back.

Thus, the standard recommendation for leg presses is to keep your head pressed against the bench. But in this way there will be increased hyperlordosis in cervical region, automatically our deflection in the lower back will increase, which means an increase in pressure on intervertebral discs. Thus, this exercise can lead to injury.

If put a small pillow under the neck, the spine will take a more natural position, the lordosis will decrease, the load from the lumbar will go away.

Anyway: with problems, it is better to consult a doctor, and not to perform exercises by reading an article on the Internet.

For diseased joints

We also want to note one more fact: those who say that in the leg press the load on the knees is less than in the squat, they are mistaken.

With hemorrhoids

By the way, they often ask what is better for hemorrhoids, and so, here the answer is very simple: nothing. Strength exercises with hemorrhoids are not prohibited, on the contrary, they are encouraged, but with restrictions and in consultation with a proctologist. Many doctors believe that complete failure from physical activity complicate the course of the disease (as in the case of protrusions and hernias of the spine)!

The most important thing is to abandon the loads associated with a sharp rise in intra-abdominal pressure, i.e. those where a combination of strength and speed is required, as well as heavy weights. It is also important not to hold your breath during the entire movement and to perform the exercises smoothly.

Technique: how to do it right

Like and light exercise, but in fact there are many subtleties in its implementation. How to do a leg press on the simulator:

Ordinary

“Throw” on the simulator on both sides the required weight from pancakes. Advice: always use the same pancakes in all simulators so that the load is the same. Those. no need to hang on the leg press on one side 10 kg with one pancake, and on the other 2 to 5 kg.

Take a starting position and place your feet shoulder-width apart in the middle of the platform. Tighten your belly. Breathe from your chest. The center of pressure is transferred to the heels.

Leaning against the platform, slightly feed it with your feet forward, relieving the load from the stoppers. Hold the platform up. The feet should always be firmly on the platform, and the heels should not come off it throughout the entire set. Keep your hands firmly on the handrails - it is easier to save stable position body.

Slowly lower the cart down to a 90 degree angle at the knee joint.

Perform lowering while inhaling. This is the negative phase. At the same time, at the lower point, the angle of flexion in the knee joint should not be less than 90 °. Your knees should not rest on your chest.

Do not lower the platform below- this will force the lower back to break away from the back and take the load, risking injury. Make sure that the lower back is always firmly pressed against the bench.

Advice: spend on the negative phase about 3 seconds. Count to yourself or out loud 1-2-3, lowering the weight. The point is slow negative movement and powerful positive. You will spend 3 seconds on lowering, and your hips will be bloodshot and groan from satiety with work, but believe me - this is a good stress for further adaptation of the body.

Straighten your knees, pushing the weight with your heels, then return the platform to the starting position. We do it on the exhale. This is a positive phase. It should be powerful, fast and confident, but very smooth. When moving from a low point, exclude jerks of the body or head.

Important: Make sure that the knees do not diverge to the sides and do not press against each other during the lift. Press the platform with your heels (press them with force into the platform), but in no case with your socks.

At the top do not straighten your legs completely keep your knees slightly bent. By doing this, we save our joints and keep the load on the legs throughout the set, which is much more effective.

We don’t tear our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t tear off our heels! This is extremely important point v correct technique performing the platform press in any variation and incline!

Hold onto the handrails for all repetitions.

Repeat the movement as many times as required.

Lying on your back

The difference between the vertical leg press and the usual, angular one is that the vector of movement changes - in this case, the knees do not fall to the shoulders, but to the stomach. There are also differences in the position of the feet: in order to be safer and to isolate the quadriceps (conditionally, of course), we choose narrow setting legs while bench press platform or neck.

So the technique: feet should be about 30 centimeters apart. Straighten your legs while pushing the bar/platform up. Watch the position of the pelvis - no twists and twists! Lower. Inhalation is done while moving down. Exhale - when moving up.

In a sitting position

This is an interesting option for muscle loading. Due to the fact that the seat and the bench platform are in the same plane, and there is almost no inclination, the amplitude of movement increases up to 10-15 centimeters!

Considered the safest of all leg presses for your lower back.

Be prepared for your working weight to decrease. How to perform:

Initial position: feet stand on the platform shoulder width apart and at a right angle. The back is tightly pressed against the back of the simulator, hands hold the handrails. The gaze of beautiful eyes is directed forward, the chest is open.

Inhale and as you exhale, push the platform with your heels, moving it back along the sled, without straightening the legs completely at the knee joints and then return to IP. Repeat the specified number of times.

Setting and position of the legs

As mentioned above, this exercise is very variable and leaves room for those interested. By changing the position of the legs on the platform, we emphasize the load on different groups muscles.

So, what options for setting the legs can be chosen when pressing the platform lying:

feet shoulder width apart- load on the quadriceps and hips, the safest option;

feet wider than shoulder width, toes out- the load is shifted to the leading ones, is being worked out inner side hips;

the legs are narrower than the shoulders and are located at the bottom of the platform- study of the outer part of the quadriceps, a traumatic option;

feet at the top of the platform, slightly turning the socks to the sides- the traditional version of the leg press lying on the simulator for girls, because. with it, the gluteal and ischio-popliteal muscles of the thigh are more loaded, a moderately dangerous option;

one leg press- it all depends on setting it around the perimeter, in the classic version, the entire muscle layer of the leg is worked out.
The option is great for girls to create dream priests. BUT THIS OPTION IS FOR ADVANCED. If you are a beginner, please pass by.

It may seem that there is no difference - to press with two legs or one. Try it and find out, but believe me, it's much harder than the classic version! One leg press is great way finish off each leg separately and by the way, are you sure that your legs are equally strong? The single leg press is a great way to even out your legs, but there is also a high chance of injury!

Platform press with a focus on the buttocks: for women

The beautiful sex is ready for a lot for the sake of pumping and increasing the center of the universe. Let's take a look at the 4 most popular options for leg presses in the hummer and other machines:

Leg press sitting in a horizontal simulator. We often see girls in the gym doing a horizontal leg press with a twist to work out the buttocks, but they are categorically against this: firstly, some turn around in such a way that the whole point is lost and you get a banal leg press.

Secondly, in this position of the hip and lower back, an injury is much more likely, which you then suffer to heal. Yes, and in twisting the pelvis there is no benefit for the buttocks, but there is harm to the sacrum.

One leg press in the gravitron. Well, firstly, you should not use the simulators for other than their intended purpose, especially, you do not need to play with your knees. The knee joint is a fragile thing, which, however, can desperately ruin your life.

The knee loves stability, so cross movement (such as cross lunges) is very traumatic, especially if you have any problems or for beginners. We do not recommend this type of exercise to anyone!

This version of the bench press with one foot of the platform on the buttocks, we consider useless.

Leg press classic (inclined) with a wide stance. It is believed that if you turn your feet outward at 45 degrees and put your legs wide at the very top of the platform, then the load will be taken by the inner surface of the thigh and gluteal muscles.

In general, they, of course, will be loaded, however, any kind of legs with no matter what position of the legs always loads the quadra more, it will not work to isolate and load the gluteus to a greater extent!

For this purpose, and are much more suitable.

Band press. A good option, static tension always adds heat to the muscles due to.

Worst option: v horizontal press/ in Smith lying down with a wide stance. Only worse. Remember, the fact that this simulator was created for rehabilitation does not mean that you cannot get injured in it, it will not tolerate all kinds of “perversions”.

We want to especially note that it is dangerous to perform variations of the leg press for the buttocks or hamstrings with a wide stance in the vertical press machine or in Smith. The slightest technical oversight will lead to the fact that the coccyx will be twisted and lifted up, and this position of the lower back is extremely traumatic.

Standing in the Hack car. Here, firstly, we do not understand why this movement is generally called back press legs, if it is a squat - the location of the legs is normal. And secondly, again, we see no reason to do it at all in principle: neither for the buttocks, nor for the development of quadriceps.

The fact is that the danger of hack squats is that when you perform them, you get an unnatural load on the knee joints. The fact is that when supporting the back, in addition to gravity, the skeleton is also affected by the reaction force of the support.

When knee-joint is in a bent position, a force is created transmitted by the femur and directed horizontally forward. In physics, this force is called "shear force". This load is very specific to the knee joint and most likely leads to knee injury. So it's not worth the risk.

And yes, the question to answer: which is better, Hack squats or leg presses, the answer is unequivocal: the second option!

Try drop sets.

The bottom line is that you perform your working weight for a given number of repetitions. Then reduce the working weight and work another approach without a break. Then again reduce the weight and another approach. Your body will languish in pain, and lactic acid will fill the entire muscle volume until you calm down.

Don't do calf presses (high stance)!

Although this option is offered as an option for pumping calves, it is very dangerous and harmful to the knees! You never know, do not pull the weight and the platform will jump off - brrr, even thinking is scary.

Take a chance and try out the full stop leg press.

If you are already an experienced visitor to the hall, then this is probably the most brutal training option for you.

To use this method, you'll need a machine that has range-of-motion restraints to keep the weight from pushing down on you. IN NORMAL WE DO NOT. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit.

The main point is to stop with complete relaxation of the legs:

So, first, we select the average weight for 20 warm-up repetitions. Complete them.

Increase the weight. Now you need to do 15 regular reps, then immediately do another 5 reps, but use the full stop technique. Lower the weight to the end, relax your legs for a split second, and then squeeze out with explosive force.

Increase the weight slightly again. Now do 10 regular reps and 10 full stops.

This set, after which most people fall from the simulator in a practically unconscious state. Add weight again, and do 5 regular reps and 15 full stops.

What is the difference with the classic version: usually you do NOT lower the weight until it touches the limiters.

What to replace in the hall and at home

In principle, if it’s counting, if you can’t do a leg press, then it’s not at all necessary to replace it with something. As alternatives for leg training, we can offer you the following exercises:

Squat This is a common, but in our taste, somewhat silly recommendation. Because if you can’t press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much harder and requires more skill and health. So the maximum that can be offered is dumbbell squats.

As a multi-joint, basic exercise instead of a leg block press, you can offer , stepping on a cabinet with weights and, but here the situation is approximately the same as with the squat. Especially if you have problems with your back or knees: here the mentioned exercises are allowed only with the approval of a doctor and only without weight.

What is left for us? In principle, not so little: gluteal bridge, leg swings. These options are also suitable for answering the question of how to replace the bench press at home.

Mistakes with a photo: if your legs hurt after a workout

What are you doing wrong if you have leg pain after the leg press? How to do the exercise correctly (here about the article about):

World record

A little interesting facts: in the leg press, work with a very large weight is possible (unlike the same squats). Pay attention to yourself: we give a tooth that the working weight in the dima with your legs is decently more than in the squat with a barbell!

So, the world record belongs to the American Pat Robertson, who shrugged his legs up to 1225 kg. There are also videos in which bodybuilder Ronnie Coleman squeezed 1024 kg for 8 times. According to some reports, with an incomplete range of motion, some athletes can squeeze up to 1363 kg., However, there is no evidence.

If your knees hurt after

As in squats, in bench presses you need to watch your knees - so that they do not "stop" over the line of socks. Place your feet close to the top edge of the platform. If you put them lower, the “care” of your knees is guaranteed to you.

Place your feet so that you press on the platform with your heels, not your toes. Otherwise, the knee joints will experience a traumatic load.

Do not try to lower the platform as low as possible. At the lowest point, you will inevitably have to tear your pelvis off the support, and this is a direct threat of injury and subsequent lower back pain.

Your lower back should be firmly "glued" to the support! First, ask someone to look after you. Let him follow correct technique from the side and will indicate to you the safe boundaries of the bench press.

Never bend your knees at an angle equal to or greater than 90 degrees. When bending the legs at an angle of less than 90 degrees, the load presses on the knee joint, and if the angle is more than 90 degrees, it can injure.

Bringing your knees to your chest is not something that is not necessary, but impossible! If this exercise is performed incorrectly, the knees are injured with relatively small weights.. So watch your technique carefully.