Legs are the most integral and main muscle group of the human body. We cannot ignore these base muscles and must be involved in different physical activities to keep them active. Loads of exercises are there to bring activation whereas some exercises like Leg Press will build endurance. Muscle development is also the main concern as the muscle will get activated if it is strong enough. In this short article, we will shed light on Leg Press and learn some alternatives to Leg Press. Let’s explore informational content.
Basic Workout
Leg Press is one of the most favorable and impressive workouts that hits hard on the legs. It targets main leg muscles like quads, hamstrings, and glutes heavily by putting tension in the upper and lower legs. This machine-based exercise is preferred by fitness experts and weightlifters because of its effectiveness.
You have to access a commercial fitness club if you want to perform this significant workout. If it is beneficial for muscle development, on the other hand, it also has serious injury caution. While doing the leg press, your knees will get locked and you have to push the weight by pressurizing the knees. If your knees are locked due to incorrect positioning, then you can’t bear the load.
Benefits of Leg Press
No one is unaware of this famous leg workout and its importance in everyone’s life. However, some core and highlighted advantages of Leg Press are as follows:
Improved Stability: As the leg press works best for the lower body, it will improve overall stability in the body. If you are an athlete and want to do well in terms of stability, then Leg Press is the recommended option.
Muscular Development: Leg Press will develop your quads and hamstrings mainly which will cause your thighs to become wider/bigger.
Muscle Balance: Throughout the move, you have to bring power through both legs which will balance your legs. Both the legs will gain benefits equally and the wideness of the legs will be equally noticed.
Boost Stamina and Overall Performance: Minor activities like walking will activate your muscles merely. But Leg Pres is a heavy exercise and makes you sweaty enough to increase your overall stamina. Athletic performance will also gain maximum advantage from this certain movement.
Bone Density: However, when you flex your legs it will stress the leg’s bones which will make them stronger. However, the risk of osteoporosis will be reduced by contributing to this special leg workout.
Adjustable and Feasible: This exercise is feasible and adjustable enough that you can perform it according to your personal needs. It all depends on your choice of how you want to train your legs.
How to Perform
Unless a workout is not performed perfectly it is not so beneficial for anyone. So we must understand the importance of performing Leg Press properly and try to focus on it. Here are a few steps that you need to follow:
- Load the machine with the appropriate weight and set it according to your preference.
- Hold the handles of the machine firmly and place the foot on the pressing platform. Keeping a neutral back and core engagement is compulsory.
- Push the weight up by extending the legs and feel the tension in the lower part. Make sure to straighten the legs at the peak position and don’t bend your knees in this move.
- Now, bring the weight back to the starting position by locking the knees.
- Repeat the process for the required number of times and perform at least 3 sets.
It is recommended to install bearable weighted plates to the machine and perform it with extensive care. You must perform it at a slow pace to get maximum results and don’t move your head to avoid neck injury. Consult with your trainer in case of feel pain in the joints.
Alternatives to Leg Press
Here are some major alternatives to leg press that you can perform at gyms and gain similar benefits. Let’s explore a bit about these machines:
1. Leg Extension
Leg Extension is one of the supermassive alternatives to leg press and is suitable for beginners. Due to its easy setup and simple movement, everyone can perform it. It mainly tones your quads and hip flexors as well. While sitting on the machine, you have to bend your knees at a 90-degree angle and make sufficient contractions to lift your legs in the air.
However, it all depends on the performer to use only one leg or divide the weight between two legs. You can also balance your leg muscles by performing it regularly and feel the difference.
2. Hack Squat
Another significant machine-based exercise that will put you on a hard challenge and test your legs is Hack Squat. If you have done leg press then hack squat movement is not new for you. However, the movement and the targeted muscles for both leg press and hack squat are the same. But instead of pushing the weight from the bottom you need to lift it with the help of shoulders.
Come under the pads, adjust the weight, place feet strongly on the machine, and lift the weight by generating power through the legs. The chance of injury is very low as the machine has to handle the angling and other parameters. But try to maintain your correct move and don’t overload the machine to get maximum results.
Read Out: Alternatives to Hack Squat
3. Seated Calf Machine
Seated Calf Machine is also one of the best lower leg workouts especially your calves the most. This muscle group is very prominent and helps us in many activities like running, walking, etc. The seated Calf Machine offers a very simple but effective move that empowers the lower body. All you have to do is sit on the machine with your thighs under the pads.
Place the feet on the machine’s bottom angle and try to keep your heels up from the surface. Load the machine with bearable weight and hold the handles strongly. Now lift the weight by generating power through the lower legs and by moving the heels.
4. Smith Machine
It is an advanced workout for the legs and not everyone can perform it because of its challenging movement. This machine-based exercise brings power in different muscle groups but you may have to give more than you will take. Lifting the weight by racking up the barbell from the machine is the main objective.
First of all load the barbell with plates and adjust the height accordingly. Now come under the barbell and hold it with a strong grip where fingers are pointing outward. Keeping a neutral back, you have to bring the barbell up and then slowly reverse the move. This will let you create tension in the core and legs which means you are working well.
5. Hip Thrust
Hip Thrust is also a considerable alternative to leg press where you must place barbells on the legs. Instead of any machine, you can perform it easily with a bench and a barbell. Place the shoulders on the bench in such a manner that all of the body is making a parallel direction with the bench height. Now, place the dumbbells/barbell on the upper thighs.
The actual movement is up/down the barbell by moving your torso. Quads, hamstrings, and glutes are the targeted muscles but it also flexes the hip muscles. For beginners, this is a friendly exercise and people can try it at home.
Final Words
Leg Press has plenty of mental and physical benefits for a normal human. This popular exercise is recommended by fitness experts and athletes for improving overall performance. The movement is also friendly but due to some reasons, one may look for alternatives to leg press. Workouts like Hack Squat or Leg Extension are exercises that you can add to your leg routine and tone the muscles effectively. Stay with tenfitnessalterantives for valuable content like this.