One of the most popular piece of fitness equipment is the leg press which helps you to build muscles in the key areas of your legs. It might seem like an easy to do exercise but what really matters is whether you are doing it properly or not. If you understand how to use it well to keep your form, you will be able to maximize the benefits of building your strength and thereby also prevent any physical injury.
There are generally two types of leg press machines: standard horizontal leg press and 45 degree leg press. The 45 degree leg press usually comes with a recline seat to a certain angle while you press your legs upward in a diagonal direction. Both of these leg press machines are used in strengthening the muscles in your quadriceps, glutes and hamstrings.
How To Begin
- This applies to all fitness equipments, when you begin you need to ensure you use it to only a certain extent. You should not be lifting too much or else you will start feeling excessive pain.
- When you exercise do not forget to breathe, and don’t hold your breath for too long. Focus on exhaling when you exert pressure and inhaling when you release.
- If you are not sure how to begin with, take help from your trainer and they will show you how to adjust with it safely. You can ask him to keep a check timely to see if you are using it correctly.
Here are some positions you need to maintain while using a leg press machine:
- Rest your head and back comfortably against the padded support when you sit on the machine.
- While your heels are flat and your hips are wide apart, place your feet on the footplate. Place your legs at a 90 degree angle from the knees. Make sure that the feet are not too high or else you will have to stress your buttocks. If you place it too low you will feel too much pressure on your knees.
- Your feet and knees should be aligned and don’t bow them inward or outward.
- Don’t raise your bottom from the seat or else you will have to keep moving the seat backward.
- Make use of the assist handles to give you support when moving the leg press so that your head and spine can be in position.
How To Maintain Form
One of the most important thing to keep in mind when you are using leg press machine is to see ensure you are not moving excess weight, which is why maintaining proper form is a prerequisite.
- Place your heels flat on the footplate and slowly push the platform with your abdominal muscles, away from your heels and forefoot. Do not put pressure on the foot front or your toes to move the pad forward.
- While keeping your head and back flat on the seat, extend your legs slowly while exhaling.
- Now while you inhale, return the footplate to the position where you started and slowly bend your knees. In doing so make sure that your back and feet are flat.
Safety Measures To Keep In Mind
Here are 5 safety measures to keep in mind when working out on a leg press machine:
- If you are a beginner, start with a set of 10 leg presses and you can repeat for two or three more times.
- You need to have full control over your body when you are doing leg press. Do not rush into completing a set and let your leg collapse when you are finishing one movement.
- Adjust comfortably on your seat and make sure you do not raise your hips when you are in motion.
- Your head should be steady and lie comfortably against the seat. If you feel jerks on your head it means you are putting too much pressure and using too much weight.
- If you feel pain on your knees, it is advisable to not push further and give some time to build up.
Make sure that you workout on your leg press safely and keep the movements slow to begin with. It does not matter how many times you repeat it if you do not keep a check on the weight. Putting too much stress while working out on a leg press can cause unwanted pain on your lower back and knees and it could affect you in the long run so be careful while lifting.…