Horizontal Seated Leg Press is a popular piece of gym equipment that can help build key muscles in your legs.
There are two types of leg press machines commonly in gyms:
The standard horizontal leg press and the 45-degree leg press that has a seat that reclines at an angle while your legs press upward in a diagonal direction.
Both machines use to develop the quadriceps and hamstrings of the thigh as well as the gluteus (buttocks).
While it seems like a simple exercise, it’s important to learn how to use it properly.
By paying attention to your form, you can maximize the strength-building benefits and prevent injury.
The leg press is use as part of a leg strengthening routine or a machine circuit workout.
Horizontal Seated Leg Press: Benefits
The leg press machine allows you to get the benefits of a barbell squat for developing the quadriceps.
Secondarily, it develops the gluteus maximus, hamstrings, and calves. By varying your foot position you can emphasize different muscles.
It builds strength in these muscles and you can use it to overcome imbalances, such as when runners have more developed hamstrings than quadriceps.
Step-by-Step Instructions
When you sit down at a leg press machine, your body should be in a particular position.
Sit on the machine with your back and head resting comfortably against the padded support.
Place your feet on the footplate about hip-width apart while ensuring that your heels are flat.
Your bottom should be flat against the seat rather than raised. Your legs should form an angle of about 90 degrees at the knees.
If your feet are too high on the plate, it will stress your glutes; too low and it puts unnecessary pressure on your knees.
Your knees should be in line with your feet and neither be bowed inward nor outward. As you press, make sure to keep this alignment.
Grasp the assist handles to provide support and keep your spine and head in position.
- Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.
- While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement.
- Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.
- While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
- If you have never done leg presses before, start modestly with three sets of 10 leg presses. You can advance from there as you build strength.
