Leg press: what it is, what it is for (and how to do it)

Leg press is an exercise that serves to work the muscles of the thighs, glutes and calves, helping to increase muscle mass and strength, therefore being recommended for muscle strengthening or hypertrophy.

This exercise is done in gyms on the Leg press machine with the person sitting on an inclined bench, using weights on the machine, and the position of the feet can be varied to work specific leg muscles.

The Leg press must be done with the guidance of a physical education professional, who can indicate the appropriate weight for the device or even other exercise options, such as squats, for example, individually according to the physical conditions of each person. and training objective. See the benefits of squats.

What is it for

The Leg press is used to increase muscle mass and strength in the lower part of the body, mainly in the quadriceps, hamstrings and adductor muscles in the thigh, in addition to the calves and glutes.

Furthermore, this exercise can help burn calories, making it a good option for those who want to lose weight, as long as it is combined with a balanced diet guided by a nutritionist. See how to have a balanced diet.

The Leg press can be done on 45-degree or 180-degree machines, both by people who have intermediate or advanced training experience, as well as by beginners, as long as they have guidance from a physical education professional.

How to make

To do the Leg press correctly, with your feet in neutral position, you must:

1. Check whether the device is locked;
2. Place the weights, as instructed by the physical education professional;
3. Sit on the device, with your back straight and head resting on the back of the device’s seat;
4. Position your feet on the platform of the device, hip-width apart from each other and with the heel flat resting on the device;
5. Check the position of the knees, which must be aligned with the feet and at a 90-degree angle in relation to the thighs;
6. Place your hands on the side handles, one on each side;
7. Unlock the device and push the platform of the Leg press machine, feeling the effort in your heels and not in your toes;
8. Lift your legs slowly, without making sudden movements to avoid injuries, but do not completely stretch your legs;
9. Return to starting position.

Perform the number of movements and series guided by the physical education professional.

Foot position variations

The feet can be in different positions when performing the exercise on the Leg press machine to work muscle fibers with different intensities.

Thus, one of the variations is to position the feet higher on the device platform, which favors the work of the lateral muscles of the thighs and glutes. The position of the feet further down the platform works the quadriceps muscles of the thighs, located on the front of the thighs, more intensely.

Furthermore, another position is to place your feet further apart from each other, which favors the work of the adductor muscles, which are located on the inner part of the thighs.

What is the difference between Leg press 45 and Leg press 180?

Both the Leg press 45 and the Leg press 180 work the same muscle groups, but on different machines.

The Leg press 45 or traditional Leg press allows for a greater range of movements, as well as adding more load to the exercises.

Leg press 180, also known as horizontal leg press, is performed with smaller ranges of movement and with less load, as it may be more difficult to stabilize the spine and glutes on the back of the machine.

Care when doing the Leg press

During movement on the Leg press machine, it is important to take some precautions to ensure a correct position and avoid injuries:

• Always keep your feet supported on the platform, feeling the weight on your heels, and in the position indicated by the physical education professional;
• Inhale as you bring your legs towards your torso and exhale as you stretch them;
• Do not bend your knees outward or inward to avoid injuries;
• Keep your spine straight, abdomen contracted, head straight and aligned with your spine, and your buttocks supported on the seat;
• Do not raise your hips when performing the movements and do not lift your head from the backrest;
• Use the amount of weight indicated by the physical education professional, in order to avoid overload or muscle injuries. If you think you are carrying too much weight or have a lack of control over your movements, you should speak to a physical education professional who can advise you on how to reduce weight;
• Keep your hands on the side handles of the device;
• Do not fully straighten your legs when pushing the device to avoid knee injuries.

Furthermore, it is also important to always check the device’s safety locks to avoid accidents.

Who shouldn’t do

Leg press should not be done by people who have injuries to the lower back, hips or knees, or weakening of the pelvic floor muscles.

Furthermore, in the case of people who have high blood pressure, this exercise should be avoided, as the Leg press is a strenuous exercise that can accelerate the heart rate.

Therefore, it is recommended to consult a general practitioner before starting any type of physical exercise to assess your general health status and conditions, in addition to receiving guidance from a physical educator.

If you would like an evaluation by a general practitioner, make an appointment in the nearest region: