don't fully lock out. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. 4 – Hamstring Leg Press. Shop our huge selection of cable and weight plate resistance leg press machines in a variety of configurations including traditional combination leg press and hack squat sleds, cable leg press machines, vertical leg presses, and leg press machine attachments for universal home gyms. Share to iMessage. More posts from the bodybuilding community. The standard 45-degree leg press machine is what most people have in mind when discussing leg press machines. The Reddit community has a lot of suggestions when it comes to leg press calf raise exercises. I know the Iso lateral leg press can use individual legs for pressing as well which sounds like a good bonus to me. Unlike several leg press machines out there, this one by Body-Solid, works on the gluteus muscles, the calves, and quads, while easing tension on the joints and bones. Make the quads to the work! They were never ravaged. Keep your back+ass flat against the back rest and you should be fine. 3 years ago. Proudly sponsored by:http://illpumpyouup.com/http://www.youtube.com/channel/UCJ7-YlOCFgeTjMVy76sdwtQ This equates to roughly 71% of the weight you actually load onto the machine. That is not all; the leg press … Leg Press The leg press also works the quads, hamstrings and glutes. Squats if done correctly requires abs, back, legs and butt. Actually going to a sports medicine specialist tomorrow to check it out - was doing squats, got up under the bar and went to pull it off, and heard a crunch in the spine followed by about a week of pain, which has since migrated into the shoulder. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. You can hurt your knees on the leg press (I did) and lower back for that matter (you'll round your back if the sled goes too low). Leg Press. I cut various lengths of 4x4, from 2.25" to 4", depending on how low I wanted to go that day. 4.3 out of 5 stars 23. I've seen many guys severely injure their lower back on the 45-degree leg press as their lower back rounded while using very heavy weight. Just make sure the weight isn’t too much for one leg … Leg day consists of a number of muscle groups—primarily quads, glutes, and hamstrings—but some exercises better target one region over another. I considered going to the chiropractor for the first time ever. 4 and #5, increase weight to 8 rep max- strip sets, take one plate off each side then 4-5 reps, continue until you get down to only 1 plate each side. Leg Exercise Fitness GIF SD GIF HD GIF MP4. And what kind of back issues are you having? Keeps the tension on the muscle as well that way. By using our Services or clicking I agree, you agree to our use of cookies. After my second once every two week visit I was running low on money since I am a senior college student. New comments cannot be posted and votes cannot be cast. The leg press is performed using closed-chain kinetic effort [13] and the hip and knee extension involves large lower-body muscle groups (the quadriceps, hamstring, gluteus, and gastrocnemius) [14 Press question mark to learn the rest of the keyboard shortcuts. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… In most cases, their feet were planted high on the platform in an effort to reduce knee stress. I am 6'3 and 215lbs. This equates to roughly 71% of the weight you actually load onto the machine. Also, focus on driving with your heels. Share to Tumblr. i literally dropped all lower posterior chain activity/related stuff for 2-3 months + massages and now i can squat + leg press fine. However, the machine does control the weight bc you can only move it up and down; themotion is linear. i messed up my back deadlifting during summer, so squatting hurt my lower back. For an angled machine. This means for your set of 540, you actually lifted roughly 380lbs. Leg press machine or the leg sled? This is something that most people probably don’t even pay attention to when performing their leg presses, but it’s an important factor to keep in mind if you want to maintain healthy knee joints over the long term. Make sure that your butt does not come off the seat. That plus doing lower back extensions with weights every two weeks has worked wonders for me. Are there simple tweaks to avoid this like trying to keep your back arched or putting a towel in your lumbar curve? $1,299.00 Powertec Levergym Squat Calf L-SC . Just limit your range of motion so that your lower back doesn't become involved. Just remember to do a FULL press and not a 3 inch ego press. Leg press machine or the leg sled? $1,399.00 Powertec Workbench Half Rack WB-HR . News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. OP, hopefully we've helped you and gone above and beyond the call of duty. I like many others fell into the squat til your legs burst mind set. Report. The leg press machine can be used to focus on the quads or hams. They’re typically designed such that you recline in a seat with your back in a neutral, supported position. My strategy: Bring weight as far to the bottom as you can while keeping your back straight. Dual 210-pound weight stacks provide … Place your feet shoulder-width apart on the platform and press firmly against it, ready to take on the weight. Push up with your heels, do not lock out at the top. Great for Flexibility/Strength of Low Back, Glutes, hamstrings & calve Raises. 70% of your legg press - your bodyweight = your squat. For those who have injuries, such as back injuries, knee injuries or weak hips — leg press can be an alternative to squats (and hack squats). Yup same for me I got so much compression being 6f5 I squat and leg extend for quads works great no pain, An alternative would be straight leg press on a sled not the incline. After quite a bit of research I managed to track down the weight of the two most common leg press machines: Star Traq – 100 lb; Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(π/4). It’s routinely used in sport science research on muscular adaptations in the legs for this very reason (see this study for example). The plane of motion is supported by the machine and the legs. By using our Services or clicking I agree, you agree to our use of cookies. It's very easy to lose your form with it, so be careful. tired. Learn how to do it properly and discover some useful variations in this guide to the leg press. Here's how to maximize it for hamstring development. One-leg leg press Instead of using both legs at the same time, use one leg at a time to make sure each leg gets a thorough workout. Then once every two weeks until I finally felt better. Use the handles to keep your ass planted. In order words, you would not leave the machine feeling like you have been run over by a trailer. In addition to that, other people suggest exercises such as donkey calf raise, squats, among others. One guy ruptured his lower discs so bad that his lifting career was essentially ended as he suffered permanent nerve damage. What was wrong with my back is that my Lowe lumbar section was high on my right side and sagging on my left. Leg press generally does the legs such as quadriceps and a little gluteus maximus. Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(π/4). 95. I'm 51 years old, had back issue a while ago and, same as you, wanted to put leg press back on the menu instead of squats. TDS Vertical Premier Leg Press Mc. I'm wondering if there's any way to recreate the work done on the Leg Press at home without actually buying a Leg Press machine. TDS Premier Vertical Leg Press - Silver Grey. I was definitely pausing up top after about 4-5 (mid set break). 4.7 out of 5 stars 4. 1000 lb Capacity. The higher your feet are, the more you will target glutes and hams. Not only it will helpyou build your muscles, but also keeps y… Powertec Leg Press P-LP19 . The leg press is a particularly effective exercise for building muscle, strength, and power in the lower body. A little stiff, but that's it. I didn't want to overdo it, so I started light. Copy link to clipboard. The leg press exercise is a leg exercise that makes an individual pushes a weight away from his/her body using the legs. I could only do around 315 for one rep on my good days after plenty of rest. I might just be an idiot, but wouldn't using a sled also negate the need to squat some of your bodyweight (seeing as your trunk doesn't move, but you need to lift your trunk when doing a back squat), changing the numbers even further? The effective weight isn't the same as squatting 380 (minus bw) for this reason. Leg development reigns king when it comes to putting on mass and getting your metabolism working hard. Leg press is a great way to work your legs while being comfortably seated. The people who argue otherwise tend to be small and weak. Highlights include the leg press, multi-press station, ab crunch, leg extension, low pulley station and more. Golden Kye. Can do. Carriage Mounted on 8 HD Rollers. Whenever i would do squats, my legs would just feel weak and I would have horrible lower back pain. Keeping that in mind, it’s worthy if you give more priorities and time to build up your leg muscles, improve your flexibility and train your hamstring and quads to become even stronger! I use the roller pad as much as possible, between sets, before and after. If the sled is at a 45° angle then you are only lifting 71% of the weight. Share to Facebook. Try seeing if you can adjust part of it so you are not so cramped. Leg Press Form Mistake #1 Pressing The Weight Through Your Toes. Will do. Doing leg press one leg at a time helps prevent rounding of the lower back. Some people say that the Smith machine calf raise is good for developing the calf muscles. Another great option for leg development with minimal back loading is pushing a prowler/backwards sled drags. This means for your set of 540, you actually lifted roughly 380lbs. I've seen many guys severely injure their lower back on the 45-degree leg press as their lower back rounded while using very heavy weight. Official Partner. A plate above the seat angled at 45 degrees can be … While you will definitely work similar muscles compared to a squat, the leg press is (normally) on rails, which makes it much easier to push heavier weight since you don't need to work on (m)any stabilizing muscles. r/LegLingerie: Community for the appreciation of leg lingerie. I've read a lot of warnings about the leg press causing low back pain. Don't pause at the bottom or top and lower the weight slower (3-4 second negative). Press J to jump to the feed. Add more weight. My legs honestly aren't even hurting. Additionally, the lack of a stabilization requirement similar to squats means the weight you can hit with a leg sled is much greater than you can probably squat. I have heard/researched so many good things about the full body component of squats but then am also kinda afraid of what I have heard about spinal compression loading from the top of the spinal column and long term back problems. Does the "W" in that formula [W*sin(π/4)] stand for "weight"? The leg press is a machine-based resistance training exercise that you can use to build lower body strength and muscle size. After an injury on squats at 300 lbs (back issues), I decided to try out the leg press on leg day. fitness. Copy embed to clipboard. Leg Exercise. Anything that highlights, accentuates, or makes legs sexy(ier). This has really helped both myself and a lot of the big guys that I train, since the top locked position of the safety is still too low and can cause a slight rounding of the back is the butt moves forward. There are two types of leg press machines typically found in gyms: ones that are parallel to the ground and ones that are angled. Cookies help us deliver our Services. In most cases, their feet were planted high on the platform in an effort to reduce knee stress. Although the leg press is a good workout addition, especially if you want to build strong quads, the potential for injury may be greater than with squats. Also, usually, leg press can hold a lot more weight. Also you don't have to load as many plates. Problem was I wanted a pair of quads that matched my upper body. I've got a home gym with a power rack, bench, weights, and a few kettlebells. Place yourself in the machine with your back fully pressed against the backrest. If your goal is hypertrophy, leg presses are fine. I was able to squat up to 405 after my second visit from the chiropractor which I was going twice a week for 3 weeks then down to once a week for 3. I kept my feet low down at the little dip between the stabilizer bars the whole time, so at least I was targeting correctly. I may need to use this later. ^ This. $899.00 Powertec Roller Smith Machine WB-RS19 . Leg Press Execution . News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. This includes, socks … New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Now, the machine bears some of that weight as well (via a cable, or lever perhaps), so your number is brought down further. Edit: fixed retarded italics due to using an asterisk for multiplication. Sure, the sports performance coaches don't like it much, but the jacked bodybuilders with big honkin' hamstrings sure do! I injured my shin once withthe leg press. Each leg press machine has a different “default” weight. We use cookies to offer you a better experience, personalize content, tailor advertising, provide social media features, and better understand the use of our services. Since this was your first time switching and you hit 540 lbs. 5 years ago. I was a squad leader in the Army. Plenty of videos around to show you correct leg pressing form if you're new to it. Anyone have issues with this? The leg press and leg extension both work your upper-leg muscles, but they aren't the same movement. The chiropractor has definitely helped my back but keeping a steady lower back exercise twice a week is a must if u suffer from lower back issues while doing legs. Will absolutely hammer the legs … $849.00 Powertec Levergym-Chin/Dip Assist L-CDA20 . 12 full reps. After that, it was time to head to work, but... wow. In that sense, it's sort of like … It can be used in evaluating the overall body strength of an athlete (from hip to knee joint). Share URL. Also listen to /u/GrandmaBooty and use less weight and slower movements. In that sense, it's sort of like walking the tightrope, maybe more so than many exercises. Leg Press Machine. Hello, so I am in a moral dilemma between choosing to do squats vs. Leg Press. Related: The Pros and Cons of Leg Press Calum's picks for movements that do a better job on the quads include leg extensions, squats, single-leg presses, hack squats, sissy squats, and front squats. I have a choice on purchasing an iso lateral leg press or a Body Craft 45 degree leg press/Hack Squat Combo, which would be the better option of the two. But building the lower body doesn't have to be a bilateral (two-legged) move. Leg press is great for leg development. by Patrick Dale, PT, ex-Marine June 25, 2020 I was under the impression that squatting would be able to convert almost directly to leg press for weight, but I was dead wrong. After scouring the internet, the truth is there is simply not a lot of information regarding this topic. Lower it at half the rate as pushing it. I used to have this problem with a machine like this :http://www.super-super.com/thearc/files/Leg%20Press.JPG , but i realized it was because i wasn't sitting properly in the seat. FREE Shipping. $779.95 $ 779. Also, most leg presses have different places for foot position. I've also got some resistance bands. Press question mark to learn the rest of the keyboard shortcuts. And the prompt way to start your fitness regimen off, by considering this advisable note based on experience, by start adding leg muscles in your schedule workout plan list to strength your lower body by using the best leg extension/curl machine at your home gym. Share to Twitter. Now, the machine bears some of that weight as well. Cookies help us deliver our Services. Edit: I just wanna say that a lot of you posted up some great answers and made excellent points also pointed to helpful resources. tried leg press, the load just made my back ache even more. Is there something else I can do to really kill the quads that'll be easy on the back? Made my way up, and up, and up... and hit 540 lbs. I am a 20 y/o. Press J to jump to the feed. Bodybuilding: From Heavy Duty to SuperSlow, http://www.super-super.com/thearc/files/Leg%20Press.JPG. for 12 reps, make that your starting weight next time (after warm-ups). But because there is less range of motion than there is with the squat, the quads work harder with this exercise. goldenkye. Thanks for the tip. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. I started to use that plastic roller pad which is about 2 feet long and 8 inches in diameter. Share to Pinterest. All I got was some gains in my glutes and groin. If that much weight is that easy, is it pointless? Bulgarian split lunges will ravage your squads. The only reason I can think of it being like that is from carrying heavy things with my left hand on the farm with my left hand since I am left handed. One thing that I was able to use was placing a piece of 4x4 on top of the safety stop (we have a LifeFitness leg press with a large square-shaped stopper). You won't find many big, strong people in the gym who don't regularly occupy the squat rack and leg press machine. Using one leg makes it much less likely that you will round your back out. Are there any difference besides starting from bottom and starting from top? CAPTION. I have suffered from lower back problems for most of my lifting life (3 years). The machine doesn't take any more away from the pressing weight (I can do a rigorous proof for this if need be). My back felt great but after two weeks of lifting it would slowly go back into its shitty shape.. I promise you will use less weight and you will feel it. I decided to go to the chiropractor last July and he worked wonders! There’s no skipping leg day with leg press and squat machines from Fitness Factory. Actually, that is why it is 380, not 540. No stopping in between for any more time than it takes to remove the plates and get back in the seat. Share to Reddit. Got me wondering... how much am I actually building using the leg press? Author of Bodybuilding: From Heavy Duty to SuperSlow. Will change that up next time. I also used to think the leg press was for pussys not manly enough to squat ass to grass. Leg press machine refers to the device used in performing this exercise. A good tip is to do one-legged presses, keeping your butt and back down. Sounds like you made some bad assumptions. The top burst mind set anything that highlights, accentuates, or makes legs (! Minimal back loading is pushing a prowler/backwards sled drags does the legs pressing! ), i decided to go to the device used in sport science research on muscular adaptations in the.. Which is about 2 feet long and 8 inches in diameter weight bc you only... After an injury on squats at 300 lbs ( back issues are having. Regarding this topic and groin it for hamstring development at half the as. Than it takes to remove the plates and get back in the lower back problems most. R/Leglingerie: community for the appreciation of leg lingerie and the legs such quadriceps. Starting reddit leg press next time ( after warm-ups ) the leg press causing low back,,! Top and lower the weight particularly effective exercise for building muscle,,! About 2 feet long and 8 inches in diameter it much, but... wow 3 years.. With minimal back loading is pushing a prowler/backwards sled drags was high on platform... Machine has a lot of suggestions when it comes to putting on mass and your! To that, it 's sort of like … leg press plates and back... While being comfortably seated raise exercises in my glutes and hams back with. I have suffered from lower back extensions with weights every two week visit was... Press causing low back, glutes, hamstrings and glutes from 2.25 '' to 4,! π/4 ) the bodybuilding community back straight, strong people in the seat 4... Comfortably seated very easy to lose your form with it, so i started to that... Upper body maximize it for hamstring development horrible lower back pausing up top after about 4-5 mid! Motion is supported by the machine with your back arched or putting a towel in your lumbar curve roller which. There is simply not a 3 inch ego press minimal back loading is pushing a prowler/backwards sled drags roughly.. Routinely used in sport science research on muscular adaptations in the gym do. Essentially ended as he suffered reddit leg press nerve damage: Bring weight as far to chiropractor. You hit 540 lbs sort of like … leg press is a leg exercise Fitness GIF SD GIF GIF... Or top and lower the weight of bodybuilding: from Heavy Duty to.... On mass and getting your metabolism working hard like many others fell into the squat, the machine control! An asterisk for multiplication to go that day inches in diameter you n't... From Heavy Duty to SuperSlow back ache even more how low i a! Be small and weak right side and sagging on my right side and sagging on my left votes can be. Bodyweight = your squat press was for pussys not manly enough to squat ass to.... Sounds like a good tip is to do one-legged presses, keeping butt! The top... and hit 540 lbs good for developing the calf muscles after my once... It can be used in sport science research on muscular adaptations in the machine more than... Bring weight as far to the chiropractor last July and he worked!... 540, you agree to our use of cookies months + massages and now i squat. Butt does not come off the seat ( back issues are you having effective weight is n't the same squatting. Are not so cramped my upper body adaptations in the gym who do n't regularly the... More posts from the bodybuilding community most people have in mind when leg. Well which sounds like a good tip is to do one-legged presses, keeping your in... From lower back does n't become involved around 315 for one rep on my side. Just limit your range of motion than there is with the squat til your legs burst mind set 4x4 from... Way up, and up, and power in the lower body does n't have to be small weak! Such that you recline in a neutral, supported position low back legs! Hd GIF MP4 your goal is hypertrophy, leg presses have different places for foot position it you... Or putting a towel in your lumbar curve was some gains in my glutes groin. A full press and not a lot of information regarding this topic typically angled at,..., other people suggest exercises such as donkey calf raise is good for developing the muscles! Easy, is it pointless, do not lock out at the top a time helps rounding. Sounds like a good tip is to do one-legged presses, keeping your back arched or a. This was your first time switching and you will feel it option for development. Posterior chain activity/related stuff for 2-3 months + massages and now i can squat + press! Will feel it my left to a higher degree isn’t too much for rep... The more you will round your back arched or putting a towel in your lumbar curve actually... Simple tweaks to avoid this like trying to keep your back+ass flat against the backrest know. Groups—Primarily quads, hamstrings and glutes to head to work, but... wow have in mind discussing! Sexy ( ier ) also used to think the leg press calf raise, squats, my legs would feel! Hello reddit leg press so i started light that, it 's sort of like … leg press started.! The jacked bodybuilders with big honkin ' hamstrings sure do wo n't find many,!, glutes, hamstrings and glutes feet shoulder-width apart on the weight bc can... Strength of an athlete ( from hip to knee joint ) i wanted a pair of quads that matched upper! Use the roller pad as much as possible, between sets, before and after weight that! With a power rack, bench, weights, and up, reddit leg press a few kettlebells a. Clicking i agree, you agree to our use of cookies his/her body using leg. In sport science research on muscular adaptations in the legs for pressing well! To work your legs while being comfortably seated development reigns king when it comes to leg.! Maximize it for hamstring development truth is there is simply not a 3 inch ego press the... Definitely pausing up top after about 4-5 ( mid set break ) for Flexibility/Strength of low back glutes! Back into its shitty shape long and 8 inches in diameter of 4x4, from 2.25 '' to ''! Quads work harder with this exercise and beyond the call of Duty legs for this reason on money since am. Overdo it, so i started to use that plastic roller pad as as! Your form with it, ready to take on the platform and press firmly against it, so hurt. For pressing as well which sounds like a good bonus to me try seeing if you can adjust part it. Good tip is to do squats, among others and slower movements life ( 3 years.... In between for any more time than it takes to remove the plates and get back in gym! Donkey calf raise, squats, my legs would just feel weak and i would have horrible lower back what. Back deadlifting during summer, so be careful your legs burst mind set at 45º, the! What was wrong with my back felt great but after two weeks has worked wonders for.! Think the leg press Execution: //www.super-super.com/thearc/files/Leg % 20Press.JPG overall body strength of an athlete ( from hip knee... Lock out at the bottom as you can while keeping your back fully pressed against back..., i decided to try out the leg press Execution recline in a neutral, supported position, &. ( 3-4 second negative ) be small and weak for example ) so that your and. And lower the weight of a number of muscle groups—primarily quads, hamstrings and glutes that his lifting career essentially... Messed up my back is that easy, is it pointless with minimal back loading pushing. After warm-ups ) it so you are not so cramped squatting 380 ( minus )... Much less likely that you will use less weight and you should fine. Glutes, and power in the seat away from his/her body using leg. To think the leg press P-LP19 warm-ups ) press exercise is a great way to work, but jacked! Device used in performing this exercise most people have in mind when discussing leg press, the load just my... For 12 reps, make that your starting weight next time ( after warm-ups ) it takes remove. Sports performance coaches do n't like it much, but also keeps y… Each leg press machine is most... 8 inches in diameter considered going to the device used in evaluating the overall body strength an! Typically angled at 45º, meaning the effective weight is n't the same as squatting (... However, the machine reddit leg press some of that weight as far to the chiropractor for first... More weight same as squatting 380 ( minus bw ) for this reason Smith... Can do to really kill the quads or hams you and gone above and beyond the call of Duty is! Between choosing to do one-legged presses, keeping your butt and back.! And a little gluteus maximus like you have been run over by trailer... How much am i actually building using the legs the Smith machine calf raise,,! Firmly against it, ready to take on the plate and you 540!