Do you want more strength in your legs, firmer thighs, and stronger glutes? Then the leg press is an exercise that should not be missing from your training routine. Whether you are training for muscle mass, explosiveness, or fat loss, with the leg press you can train your legs safely and effectively. In this blog you will discover what the leg press actually is, which muscles you train with it, how to perform it correctly, which variations there are, and why you should try this exercise at ProFit Gym.
What is the leg press?
The leg press is a machine with which you push weight away while seated, using your legs. The machine keeps your body stable during the exercise, which allows you to focus entirely on contracting your leg muscles. This makes the leg press extremely suitable for both beginners and advanced athletes.
In contrast to, for instance, the squat, where you have to keep your entire body balanced, the leg press provides extra support. This means you can often train heavier with less pressure on your lower back or knees, provided you use the correct technique.
What do you train with the leg press?
The leg press is a compound exercise that targets multiple muscle groups at the same time. The most important are:
- Quadriceps, front of the thighs: deliver the majority of the power during the extension of your knees.
- Hamstrings, back of the thighs: support the movement and help with control.
- Gluteus maximus, glute muscles: are especially activated when you lower deeply.
- Calves, gastrocnemius, and soleus: assist during the extension of your ankles.
Because you activate so many muscle groups at the same time, the leg press is perfect for building strength and muscle mass in your lower body.
How do you do a leg press?
Although the leg press seems simple at first glance, technique is incredibly important. Incorrect execution can lead to knee or back issues. Therefore, follow this step-by-step guide:
- Sit down in the machine and place your feet shoulder width apart on the platform.
- Position your knees at a slight angle, slightly more than 90 degrees, and make sure your lower back remains firmly against the backrest.
- Push the weight up in a controlled manner without fully locking out your knees.
- Lower the platform slowly until your knees form an angle of about 90 degrees.
- Then push powerfully up again with your heels pressed firmly against the platform.
Take note:
- Never push with your toes. This places extra strain on your knees.
- Keep your knees in line with your feet, so not inwards or outwards.
- Breathe out while pushing away, and in while lowering.
Different variations of the leg press
To get the most out of your training and continuously challenge your muscle groups, you can alternate between different variations of the leg press:
1. Narrow stance leg press
Placing your feet closer to each other provides extra focus on your quadriceps.
2. Wide stance leg press
A wider foot position activates the inner thighs and your glute muscles more.
3. High foot placement
More emphasis on your hamstrings and glutes because you lower more deeply.
4. Low foot placement
Here the emphasis lies more on your quadriceps.
5. Single leg press
Training one leg at a time helps identify and correct muscle imbalances between left and right.
By regularly switching between these variations, you prevent your muscles from getting used to the load, and you keep making progress.
Come and train at ProFit Gym
Whether you are training for strength, mass, or simply want to feel better in your skin, at ProFit Gym you will find everything you need for an effective leg workout. Our leg press machines are of high quality and suitable for every training level. In addition, our experienced coaches are ready to help you with the correct technique and execution.
Do you want to get even more out of your leg workout? Then combine the leg press with exercises such as the Romanian deadlift, the hip thrust, or the sissy squat.
At ProFit Gym, you train with purpose, safely, and with results.
