Workout

How To Train Your Legs Well On The Press?

The leg press is one of the best exercises to hypertrophy the lower body. But. did you know that depending on how you place your feet, you work more on some muscles or others?

If you want a strong and big lower body, the leg press is a perfect device to achieve your goals. But. have you ever wondered how to place your feet to get the most out of your workouts? Remind you that the press is one of the basic exercises of any bodybuilder.

Leg Press Training: How To Do It Right And How To Put Your Feet Up?

  • If you put your feet in the center of the platform and more or less shoulder-width apart, you will fully work the lower body.
  • If, on the contrary, you place them in the upper part of the machine, you will involve your glutes and hamstrings more (semitendinosus, semimembranosus, and biceps femoris).
  • With your feet on the bottom, Miguel says you’ll emphasize the quadriceps muscles more effectively by isolating them.
  • Feet wider than shoulder-width apart, more work for the adductors and inner quads.
  • And finally, if you place your feet very close together, the outer and lateral parts of the quadriceps will activate the most.

We always recommend squats for a big and strong lower body, but the press is a very useful alternative, allowing you to move many more kilos. One last recommendation? When going up, do not fully extend your legs. This will protect your knees and avoid injuries.

Other Exercises For Your Leg Training

But many more leg exercises will be equally or more useful for training your lower body and gaining muscle, volume, and definition. And, in addition to the press, we consider four more basic: heavy barbell back squats, dumbbell lunges, Goblet squats, and Bulgarian squats. The goal is to gain muscle in the legs and firmness and shape in our buttocks.

Then, there are complementary exercises, such as machine quadriceps extensions, hamstring curls, aerial squats, and even jump, or box raises, typical of Crossfit. And, of course, don’t forget to do exercises for the calves: seated calf raises on a machine are perhaps the most effective, but you can also train them standing on a multipower machine or even with your body weight on a step for example.

5 Mistakes To Avoid In The Leg Press

1. Lifting too heavy

Throw with the kilos that allow correct technique and good leg flexion. Leave your ego at the gym door and lift a reasonable weight for your lower body.

2. Help us with our arms

Most people find themselves pushing their legs with their hands. If you’re going to muscular failure, fine, but for long sets and with a reasonable weight, don’t help yourself with your hands and use only your leg muscles.

3. Force the lower back

Some people make the mistake of raising the lower back of the seatback. After the legs, the lower back is the muscle that gets the most stress when performing the leg press, so don’t over-strain it.

4. The placement of the feet

It is not uncommon to see people performing the exercise with poor foot placement. In a normal stance, your feet should be placed shoulder-width apart on the platform. And then change its placement depending on the muscles we want to emphasize during the work.

5. Movements of the knees

Performing the leg press correctly requires you to learn the proper technique. As you go down, your knees should not bend. You should push your knees out as you bring them closer to your chest.

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