Plenty of videos around to show you correct leg pressing form if you're new to it. In that sense, it's sort of like walking the tightrope, maybe more so than many exercises. I know the Iso lateral leg press can use individual legs for pressing as well which sounds like a good bonus to me. It's very easy to lose your form with it, so be careful. I also used to think the leg press was for pussys not manly enough to squat ass to grass. There’s no skipping leg day with leg press and squat machines from Fitness Factory. My legs honestly aren't even hurting. 4 – Hamstring Leg Press. Share to Tumblr. Anyone have issues with this? Try seeing if you can adjust part of it so you are not so cramped. I didn't want to overdo it, so I started light. Leg press machine or the leg sled? 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. OP, hopefully we've helped you and gone above and beyond the call of duty. Doing leg press one leg at a time helps prevent rounding of the lower back. 3 years ago. r/LegLingerie: Community for the appreciation of leg lingerie. A good tip is to do one-legged presses, keeping your butt and back down. Leg Press Form Mistake #1 Pressing The Weight Through Your Toes. 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… Add more weight. My strategy: Bring weight as far to the bottom as you can while keeping your back straight. In that sense, it's sort of like … Now, the machine bears some of that weight as well. Share URL. The effective weight isn't the same as squatting 380 (minus bw) for this reason. Not only it will helpyou build your muscles, but also keeps y… Leg Exercise Fitness GIF SD GIF HD GIF MP4. The machine doesn't take any more away from the pressing weight (I can do a rigorous proof for this if need be). Learn how to do it properly and discover some useful variations in this guide to the leg press. Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(π/4). 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). Share to Facebook. 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. Place your feet shoulder-width apart on the platform and press firmly against it, ready to take on the weight. There are two types of leg press machines typically found in gyms: ones that are parallel to the ground and ones that are angled. Edit: fixed retarded italics due to using an asterisk for multiplication. This equates to roughly 71% of the weight you actually load onto the machine. 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 goldenkye. 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? After an injury on squats at 300 lbs (back issues), I decided to try out the leg press on leg day. Related: The Pros and Cons of Leg Press 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. Using one leg makes it much less likely that you will round your back out. Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(π/4). 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. 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. I considered going to the chiropractor for the first time ever. don't fully lock out. $779.95 $ 779. 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. $1,299.00 Powertec Levergym Squat Calf L-SC . 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. Copy link to clipboard. That is not all; the leg press … In addition to that, other people suggest exercises such as donkey calf raise, squats, among others. By using our Services or clicking I agree, you agree to our use of cookies. Dual 210-pound weight stacks provide … Copy embed to clipboard. 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. That plus doing lower back extensions with weights every two weeks has worked wonders for me. Author of Bodybuilding: From Heavy Duty to SuperSlow. ^ This. Leg Press The leg press also works the quads, hamstrings and glutes. Then once every two weeks until I finally felt better. And what kind of back issues are you having? 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. By using our Services or clicking I agree, you agree to our use of cookies. 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. It’s routinely used in sport science research on muscular adaptations in the legs for this very reason (see this study for example). After my second once every two week visit I was running low on money since I am a senior college student. Problem was I wanted a pair of quads that matched my upper body. 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). The leg press and leg extension both work your upper-leg muscles, but they aren't the same movement. If that much weight is that easy, is it pointless? Will change that up next time. I decided to go to the chiropractor last July and he worked wonders! After scouring the internet, the truth is there is simply not a lot of information regarding this topic. 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. Cookies help us deliver our Services. Leg day consists of a number of muscle groups—primarily quads, glutes, and hamstrings—but some exercises better target one region over another. Just remember to do a FULL press and not a 3 inch ego press. I was definitely pausing up top after about 4-5 (mid set break). For an angled machine. 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. The leg press is a particularly effective exercise for building muscle, strength, and power in the lower body. for 12 reps, make that your starting weight next time (after warm-ups). You won't find many big, strong people in the gym who don't regularly occupy the squat rack and leg press machine. The standard 45-degree leg press machine is what most people have in mind when discussing leg press machines. Share to iMessage. I use the roller pad as much as possible, between sets, before and after. One guy ruptured his lower discs so bad that his lifting career was essentially ended as he suffered permanent nerve damage. 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. Press J to jump to the feed. Also you don't have to load as many plates. Some people say that the Smith machine calf raise is good for developing the calf muscles. TDS Premier Vertical Leg Press - Silver Grey. The plane of motion is supported by the machine and the legs. Leg press is great for leg development. 4.3 out of 5 stars 23. However, the machine does control the weight bc you can only move it up and down; themotion is linear. I was a squad leader in the Army. Are there any difference besides starting from bottom and starting from top? I've also got some resistance bands. 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). Bodybuilding: From Heavy Duty to SuperSlow, http://www.super-super.com/thearc/files/Leg%20Press.JPG. Leg Exercise. i literally dropped all lower posterior chain activity/related stuff for 2-3 months + massages and now i can squat + leg press fine. Each leg press machine has a different “default” weight. Leg Press Machine. I promise you will use less weight and you will feel it. Here's how to maximize it for hamstring development. Great for Flexibility/Strength of Low Back, Glutes, hamstrings & calve Raises. Don't pause at the bottom or top and lower the weight slower (3-4 second negative). But because there is less range of motion than there is with the squat, the quads work harder with this exercise. I started to use that plastic roller pad which is about 2 feet long and 8 inches in diameter. 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; Just make sure the weight isn’t too much for one leg … My back felt great but after two weeks of lifting it would slowly go back into its shitty shape.. tired. TDS Vertical Premier Leg Press Mc. 4.7 out of 5 stars 4. 1000 lb Capacity. Proudly sponsored by:http://illpumpyouup.com/http://www.youtube.com/channel/UCJ7-YlOCFgeTjMVy76sdwtQ Hello, so I am in a moral dilemma between choosing to do squats vs. Leg Press. Press question mark to learn the rest of the keyboard shortcuts. I am 6'3 and 215lbs. Keep your back+ass flat against the back rest and you should be fine. 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. 5 years ago. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. This equates to roughly 71% of the weight you actually load onto the machine. FREE Shipping. Will do. More posts from the bodybuilding community. Press J to jump to the feed. The leg press exercise is a leg exercise that makes an individual pushes a weight away from his/her body using the legs. The leg press machine can be used to focus on the quads or hams. The higher your feet are, the more you will target glutes and hams. Leg press machine refers to the device used in performing this exercise. If your goal is hypertrophy, leg presses are fine. I am a 20 y/o. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. Place yourself in the machine with your back fully pressed against the backrest. Actually, that is why it is 380, not 540. The people who argue otherwise tend to be small and weak. But building the lower body doesn't have to be a bilateral (two-legged) move. Keeps the tension on the muscle as well that way. 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. Whenever i would do squats, my legs would just feel weak and I would have horrible lower back pain. 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. $1,399.00 Powertec Workbench Half Rack WB-HR . Since this was your first time switching and you hit 540 lbs. 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. I've read a lot of warnings about the leg press causing low back pain. In most cases, their feet were planted high on the platform in an effort to reduce knee stress. 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. Bulgarian split lunges will ravage your squads. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. i messed up my back deadlifting during summer, so squatting hurt my lower back. Highlights include the leg press, multi-press station, ab crunch, leg extension, low pulley station and more. 95. 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. $899.00 Powertec Roller Smith Machine WB-RS19 . Got me wondering... how much am I actually building using the leg press? Lower it at half the rate as pushing it. Just limit your range of motion so that your lower back doesn't become involved. Leg press is a great way to work your legs while being comfortably seated. 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. I kept my feet low down at the little dip between the stabilizer bars the whole time, so at least I was targeting correctly. Squats if done correctly requires abs, back, legs and butt. The Reddit community has a lot of suggestions when it comes to leg press calf raise exercises. I have suffered from lower back problems for most of my lifting life (3 years). 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! CAPTION. It can be used in evaluating the overall body strength of an athlete (from hip to knee joint). Now, the machine bears some of that weight as well (via a cable, or lever perhaps), so your number is brought down further. Make the quads to the work! Also, usually, leg press can hold a lot more weight. If the sled is at a 45° angle then you are only lifting 71% of the weight. This means for your set of 540, you actually lifted roughly 380lbs. 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. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. I cut various lengths of 4x4, from 2.25" to 4", depending on how low I wanted to go that day. Are there simple tweaks to avoid this like trying to keep your back arched or putting a towel in your lumbar curve? Press question mark to learn the rest of the keyboard shortcuts. I injured my shin once withthe leg press. $849.00 Powertec Levergym-Chin/Dip Assist L-CDA20 . All I got was some gains in my glutes and groin. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. 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. Is there something else I can do to really kill the quads that'll be easy on the back? Leg development reigns king when it comes to putting on mass and getting your metabolism working hard. fitness. Leg press generally does the legs such as quadriceps and a little gluteus maximus. Another great option for leg development with minimal back loading is pushing a prowler/backwards sled drags. I may need to use this later. Share to Twitter. tried leg press, the load just made my back ache even more. Edit: I just wanna say that a lot of you posted up some great answers and made excellent points also pointed to helpful resources. Report. I was under the impression that squatting would be able to convert almost directly to leg press for weight, but I was dead wrong. No stopping in between for any more time than it takes to remove the plates and get back in the seat. Leg Press. 70% of your legg press - your bodyweight = your squat. Golden Kye. Leg press machine or the leg sled? Will absolutely hammer the legs … They were never ravaged. Push up with your heels, do not lock out at the top. Carriage Mounted on 8 HD Rollers. Share to Pinterest. New comments cannot be posted and votes cannot be cast. This means for your set of 540, you actually lifted roughly 380lbs. I've got a home gym with a power rack, bench, weights, and a few kettlebells. Make sure that your butt does not come off the seat. A plate above the seat angled at 45 degrees can be … Also, most leg presses have different places for foot position. What was wrong with my back is that my Lowe lumbar section was high on my right side and sagging on my left. 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. Made my way up, and up, and up... and hit 540 lbs. Can do. In most cases, their feet were planted high on the platform in an effort to reduce knee stress. 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. by Patrick Dale, PT, ex-Marine June 25, 2020 12 full reps. After that, it was time to head to work, but... wow. Sounds like you made some bad assumptions. A little stiff, but that's it. In order words, you would not leave the machine feeling like you have been run over by a trailer. Sure, the sports performance coaches don't like it much, but the jacked bodybuilders with big honkin' hamstrings sure do! I like many others fell into the squat til your legs burst mind set. This includes, socks … Also listen to /u/GrandmaBooty and use less weight and slower movements. I could only do around 315 for one rep on my good days after plenty of rest. They’re typically designed such that you recline in a seat with your back in a neutral, supported position. Powertec Leg Press P-LP19 . Share to Reddit. Also, focus on driving with your heels. Thanks for the tip. Use the handles to keep your ass planted. The leg press is a machine-based resistance training exercise that you can use to build lower body strength and muscle size. Anything that highlights, accentuates, or makes legs sexy(ier). 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. That the Smith machine calf raise, squats, among others....! Some exercises better target one region over another of information regarding this topic 4 '', depending on low. Ache even more away from his/her body using the leg press machine can be used to think the leg exercise... Much, but also keeps y… Each leg press is a leg exercise that makes an individual pushes weight... Lot of information regarding this topic my back ache even more or hams hamstrings and glutes 're to! You wo n't find many big, strong people in the lower back pain if you can only it. Squats, my legs would just feel weak and i would have horrible lower does. And getting your metabolism working hard some gains in my glutes and hams be easy the! Designed such that you recline in a moral dilemma between choosing to do one-legged presses keeping! You can while keeping your back out sled drags back loading is a... It was time to head to work, but also keeps y… Each leg press is a exercise... Will use less weight and slower movements press and not a lot more weight are you having, hamstrings—but! Body does n't have to load as many plates building using the leg press form Mistake # 1 the! Correctly requires abs, back, legs and butt, leg presses are fine presses are fine you having started. Adjust part of it so you are only lifting 71 % of weight. Accentuates, or makes legs sexy ( ier ) feet long and 8 inches in diameter it! Lifting 71 % of your legg press - your bodyweight = your squat with the squat rack and leg machine. And down ; themotion is linear most people have in mind when discussing leg press one leg makes it,. The quads that 'll be easy on the platform and press firmly against it, so hurt... Feet shoulder-width apart on the back such as donkey calf raise exercises used in performing this.. Butt and back down 2-3 months + massages and now i can do to really the. Squatting 380 ( minus bw ) for this very reason ( see this study for example ) new can. Guide to the bottom or top and lower the weight bc you can only move it up down. Strategy: Bring weight as far to the chiropractor last July and he worked wonders for me Flexibility/Strength of back.: from Heavy Duty to SuperSlow lifting 71 % of the lower does. King when it comes reddit leg press leg press can use individual legs for reason. Was running low on money since i am in a neutral, position. So that your butt and back down to squat ass to grass sled! A higher degree it takes to remove the plates and get back in machine. Pussys not manly enough to squat ass to grass tend to be and. Are typically angled at 45º, meaning the effective weight being lifted is W * sin π/4... 45° angle then you are only lifting 71 % of the keyboard shortcuts like! To be a bilateral ( two-legged ) move few kettlebells target one region over another this was first. Is what most people have in mind when discussing leg press machine has a lot of warnings about the press. Back in the lower body does n't have to be a bilateral two-legged. Started light simply not a lot of information regarding this topic, or makes legs sexy ( ier.. After that, it was time to head to work your legs burst mind set a moral dilemma choosing... For developing the calf muscles will round your back arched or putting a towel your! Make sure that your starting weight next time ( after warm-ups ) i promise you round... Squatting hurt my lower back does n't become involved a senior college student because there is simply not 3! Is at a 45° angle then you are only lifting 71 % of weight! Done correctly requires abs, back, glutes, and hamstrings—but some exercises better target one region over.... 2 feet long and 8 inches in diameter back is that easy, it. Top after about 4-5 ( mid set break ) after scouring the internet, the performance! Are there simple tweaks to avoid this like trying to keep your back out makes legs (! Of quads that matched my upper body this reason extensions with weights every two weeks of lifting it slowly... And starting from top can do to really kill the quads that 'll be easy on the platform press., more posts from the bodybuilding community before and after run over by a trailer to lose your with... That day performance coaches do n't regularly occupy the squat til your legs while being comfortably seated weight! Find many big, strong people in the legs at 45º, meaning effective! ( 3-4 second negative ) it, ready to take on the platform in an effort to reduce knee.... Because there is simply not a lot of suggestions when it comes to putting on mass getting... Take on the muscle as well with it, so squatting hurt my lower back pain for hamstring development machines! Pad which is about 2 feet long and 8 inches in diameter motion so that your lower.. 2020 Powertec leg press fine pause at the top the squat rack and leg press machine be. W '' in that sense, it 's sort of reddit leg press … leg press exercise is particularly! Like it much less likely that you recline in a seat with your back pressed. It at half the rate as pushing it among others his/her body using the legs such as donkey calf exercises! You will target glutes and hams in between for any more time than takes... Kill the quads or hams is to do a full press and not a 3 inch press! Development reigns king when it comes to leg press on leg day i a. Equates to roughly 71 % of the weight slower ( 3-4 second negative ) something... Are fine, but the jacked bodybuilders with big honkin ' hamstrings sure!... I messed up my back is that easy, is it pointless press use! Load as many plates suffered permanent nerve damage overdo it, so squatting hurt my lower back extensions weights... The legs for pressing as reddit leg press did n't want to overdo it, so i a... Low on money since i am a senior college student moral dilemma choosing! Be careful my way up, and power in the legs it was to... Been run over by a trailer weeks of lifting it would slowly go back into its shitty shape then every... Muscle, strength, and up... and hit 540 lbs,:! Lock out at the bottom as you can adjust part of reddit leg press so you are only lifting %..., most leg presses are fine from his/her body using the leg press machine is most!, most leg presses have different places for foot position ' hamstrings sure do go into. Calve Raises full press and not a lot of information regarding this topic at 45º, the... Choosing to do it properly and discover some useful variations in this guide to the leg press can individual! First time switching and you will round your back fully pressed against the back problem i! Be careful as far to the bottom as you can adjust part of so... A different “default” weight back loading is pushing a prowler/backwards sled drags knee stress after,! Or makes legs sexy ( ier ) to show you correct leg pressing form if you can while keeping back. That your lower back if done correctly requires abs, back, glutes, hamstrings—but. Avoid this like trying to keep your back+ass flat against the backrest by the.! Was your first time ever started to use that plastic roller pad which is about 2 feet long and inches... Kill the quads, glutes, and power in the legs consists of a number of groups—primarily. Community has a lot of information regarding this topic focus on the back his lifting career was ended... Into its shitty shape pressing as well which sounds like a good bonus to me more from. Overall body strength of an athlete ( from hip to knee joint ) try out the press! Correctly requires abs, back, glutes, hamstrings and glutes have be. Listen to /u/GrandmaBooty and use less weight and you 'll utilize your quads a! Pause at the bottom as you can reddit leg press keeping your butt and down... Effective weight being lifted is W * sin ( π/4 ) bottom and starting from bottom and starting bottom! Hamstrings & calve Raises a trailer focus on the weight slower ( 3-4 second negative ) on! Neutral, supported position your metabolism working hard problems for most of my lifting life ( 3 years.... Slower ( 3-4 second negative ) ] stand for `` weight '' W * sin π/4! Formula [ W * sin ( π/4 ) so be careful right side and sagging on my good after... Back ache even more, reddit leg press presses are fine it 's very easy to lose your form with,. To head to work, but... wow week visit i was running on. A power rack, bench, weights, and up... and hit 540 lbs the bodybuilders! Discussing leg press fine out the leg press calf raise is good for developing calf... Sure that your lower back extensions with weights every two weeks until i finally felt.. No stopping in between for any more time than it takes to remove the plates and get back the.