Leg Press Benefits | Why You Should Add It to Your Workout

livewell
October 19, 2024
Noah Bennett

The Leg Press

Leg presses target the lower body muscles, mostly the quadriceps, glutes, and hamstrings. The leg press exercise involves the use of a machine consisting of a seat and a platform. Additionally, the machine helps an individual to control his/her weight and movement with ease as compared to free weights such as dumbbells. Let’s discuss the types of leg press machines and later in this blog,s we’ll discuss leg press benefits.

The Types of Leg Press Machines

45-Degree Leg Press

An inclined leg press machine is the most common type. In this, the platform is set at an angle of 45 degrees, furthermore, an individual sits in a rested position, pushing the weight in the upward direction along the inclined platform.

Seated Leg Press Machine

The seated leg press machine has a platform in the horizontal direction. The individual pushes it in the forward direction while seated upright.

Vertical

The individual lies on their back while pushing the weight in the upward direction and away from the body.

Now, Let’s discuss in detail the leg press benefits.

The Leg Press Benefits

Strengthening Lower-body Muscles

Leg presses isolate the lower body muscles. For instance, the quadriceps get a great workout during this exercise. Furthermore, the leg press machine involves pushing a weight away from the body, this helps to strengthen the below-mentioned muscles:

Calves (these muscles are in the back of the lower leg).
Quadriceps muscles (these muscles are in front of the thighs).
Glutes muscles (Buttocks).
Hamstrings (these muscles are in the back of the thighs).

According to John Peel “Leg press machine can be highly effective to strengthen the lower body”.

Develop Muscle Mass, Endurance, and Power

Exercises like leg presses help build muscle mass by putting stress on muscles. However, this is healthy stress, and it damages the muscle cells. When the body repairs the damage, the muscle cells get bigger. This process is called muscle hypertrophy. Additionally, leg presses increase the power of lower body muscles. Muscle power means the ability to apply force. According to Nicole Lewis, leg presses grow leg and hip muscle mass and strength. Furthermore, they increase endurance. Leg presses also give postural stability.

Stronger Bone

Leg presses strengthen bones. Whenever an individual puts weight on the muscles, the bones experience increased stress. According to Peel, the stress and pressure on the bones make them harder. Additionally, the pressure and stress may increase the bone mass thus preventing bone loss. According to Peel, the denser the bones the harder they are to break. Moreover, strong bones become crucial as an individual gets older and loses bone density. Thus, muscle strengthening exercise keeps the bone healthy.

Beginner-Friendly

If an individual begins resistance training for the first time, the leg press is an amazing exercise to add to his/her routine. The machine gives a fixed motion range which is not present in free weights such as dumbbells. Moreover, it gives stability, so an individual doesn’t need much balance and synchronization while doing leg presses.

Versatility

Leg presses aren’t only for beginners. One key advantage of leg presses is their versatility. Anyone can add this exercise to their workout routine to achieve their fitness goals. According to Grund, the different types of leg presses provide different stimuli thus allowing various movements. Grund also said that, like other lower body workouts, one can change it from two legs to a single leg.

Recovery of Injury

Healthcare providers and physical therapists may advise leg presses to help in the recovery of knee or hip injuries. Additionally, the weighted machine supports low-impact workouts that are easy on the joints. Due to this, there is a low risk of incorrect form and lower back pain. Grund believes that leg presses help in injury recovery because of the specific adaptation to imposed demands(SAID) principle. According to this principle, the body adapts to the stress put on it. To put it differently, the muscles and joints might adjust to particular resistance of leg presses and become stronger with time. For instance, if an individual wants to strengthen their quadriceps after an injury, it’s crucial to rebuild strength with workouts like leg presses. One small study reported that a maximum strength training program that contained leg presses aided in rehabilitation after a replacement of a knee.

Increases Athletic Performance

Another advantage of leg press is it increases athletic performance. According to Peel, leg presses are one of the effective exercises to build speed, power, and, strength. Additionally, it aids correct muscle imbalances.

How to do a Leg Press?

Let’s discuss how to perform a leg press effectively and safely to maximize leg press benefits.

Firstly, sit on the leg press machine and place your feet shoulder-width on the platform. Ensure the seat is well adjusted so that your knees are at 90 degrees. You can activate muscles differently by moving your feet lower or higher.
Secondly, hold your hands in front of the seat and keep your back at the backrest. Next, squeeze the glutes and abdomen to engage the core.
Thirdly, release the safety then gradually bring the weight towards yourself with as much force as possible.
Fourthly, take a pause. Next, breathe out and push the weight away from you. Additionally, ensure you did not lock the knees.
The next step is to breathe in and bend the knees to get back to the starting position. Repeat the exercise for the desired number of repetitions.

The Exercises that Compliment Well with Leg Presses

Let’s discuss the exercises that complement well with leg presses.

Dumbbell Split Squat

The dumbbell split squat is effective for improving balance and stability. In this workout, you need to stand straight with your arms at the sides and dumbbells in your hands. Step the right foot in the forward direction at a distance of approximately 2 to 3 feet. Squeeze the abdomen to engage the core. Afterward, bend the knees and lower the body in a lunge stance, keep lowering it until the right knee is at 90 degrees and the left knee is almost above the floor or squat down as much as possible. Next, press the right foot to extend the hip and then return to the starting point. Repeat the workout according to your desired target.

Barbell Squat

This workout involves holding a barbell on the back while squatting. Barbell squats activate the quads, glutes, and hamstrings. This workout involves placing a barbell on a squat rack under the shoulder height. Ensure the J-hooks keep the barbell in place. Next, hold the barbell at shoulder-width with the palms in a forward direction. Afterward, position the barbell across the shoulder and pull the shoulders down and back in a way that you will break the barbell into two parts. Step back to lift and release the barbell off the J-hooks. Keep the feet at the hip to shoulder-width. Furthermore, bend the knees and drive the hips back until the thighs are parallel to the ground or as far as you can do it. Push through the feet and get back to the starting point. Now repeat this workout as much as you desire.

Mindful Tips for Leg Presses

Some mindful tips for leg presses are as follows:

Focus on the form. Ensure that the back stays straight against the seat throughout the workout’s movement to protect the lower back.
Engage the core for stability. Moreover, prevent any unwanted movement during leg press workouts.
Adjust the foot position according to the muscles you aim to target. The lower foot placement engages quadriceps whereas higher foot placement engages glutes and hamstrings.
Control your movement. Perform all parts of the exercise in a balanced and controlled manner.
Exhale and inhale properly as it helps maintain focus and pace.
Start the workout with an appropriate wait. Don’t hurry to lift heavy weights before you are well-trained for the movement.
Warming up is crucial for improving flexibility and decreasing muscle stiffness.
Pay attention to your body. If you experience any pain or discomfort, try to adjust your form but if the pain is persistent stop doing it.

These mindful tips maximize leg press benefits.

Conclusion

In conclusion, performing the leg press provides several benefits to people who aim to build lower body strength, enhance physical performance, and improve stability, flexibility, and balance. Furthermore, it complements different exercises such as dumbbell split squats and barbell squats. Moreover, one can maximize the benefits by practicing mindfulness tips for leg presses. However, it’s crucial to consult a fitness professional if you are new to the workout.

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What are the benefits of leg press?

Leg press exercise advantages are strengthening lower-body muscles, developing muscle mass, and power, stronger bones, versatility, recovery from hip or knee injury, etc.

Why do leg presses?

Leg presses target quadriceps, hamstrings, and glutes, thus developing lower body strength. Moreover, it gives balance and stability. Professional trainers recommend leg presses for muscle growth.

What are some leg press workout tips?

Maintain the form, do warm-ups, exhale and inhale, new beginners must use appropriate weight, etc. Incorporating these mindful tips helps maximize leg press benefits.