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