Leg Press Exercise

The leg press is an exercise that works the legs, predominantly working the Quadriceps and Gluteus Maximus muscles and the hamstrings as a secondary muscle group.

Compared to other leg exercises such as the Squat the leg press lets a weight lifter lift much heavier weight as it does not lift the weight in a vertical movement and the lifter is seated in a stabilised position.

There are many people who profess to lift over 455kg (1,000lb) when using the leg press. While this is more than feasible as some famous bodybuilders and powerlifters can lift 909kg (2,000lb) to 1137kg (2500lb), the amount of weight a person lifts very much depends on the range of movement in their lift.

A true leg press requires a full range of movement which causes a person to lift alot less than a leg press of shorter movement.

By adding the leg press exercise in to your leg exercise you will see strength and size added to your quads and gluteus maximus.

Leg Press

Equipment - Leg press machine (free weights or cable)

Preparation - Sitting upright comfortably put both feet on the foot plate, your legs should be at a 90 degree angle. Choose a weight you can lift comfortably.

Movement - Using your legs push the plate your feet are on thus lifting the attached weight. Always ensure that you do not lock your knees so your legs are straight as this can cause injury.

Reps/Sets 8 to 12 reps for 4 sets

Leg Press Video

Strength Training

Strength training is used in bodybuilding, power lifting and weightlifting. Strength training is the art of using weighted resistance to cause muscular contraction which builds the strength of the skeletal muscles so a person can lift heavier and heavier amounts of weight.

Although many of you are undoubtedly hitting the gym regularly to gain muscle can you hand on heart say that you know all the different types of strength training exercises and the benefits they give you?

Weight training

The most well known of the strength training groups of exercises, weight training uses dynamic exercises that combine the muscles and movement of the joints to lift different weights in different movements to oppose muscle contraction and cause the body to promote muscle growth. The most well known movements in weight lifting are the bench press, biceps curl, squat and dead lift.

Resistance Training

Resistance training uses dynamic exercises that combine the muscles and movement of the joints to use strength to overcome an opposing force whether this is stretching an elastic band, squeezing together levers that wish to be apart, bending something that wishes to be straight etc.

Resistance training can increase muscle size and strength while also toning the body.

Isometric Training

Isometric training consists of causing the static contraction of the muscles without any movement of the bodies joints. Examples of isometric training would be to press the palms of your hands together causing your muscles to work without any movement occurring or holding a weight in a specific position without moving it for a period of time.

Summary

Those who predominately use weight training to gain strength can benefit by adding some isometric and resistance training exercises in to their strength training regime.

Neglecting Lower Part of Body

Neglecting the lower part of the body is something a lot of people training in the gym seem to do. It seems that there are plenty of people out there that train their back, chest, shoulders, biceps and triceps but neglect their core and legs.

I get many people in the gym ask me how I can lift so much more compared to some of the men larger than me in size. To be honest there is no big secret, this all comes down to the fact that I work my whole body, including my core and legs.

If you think about it your core (abs, obliques etc) are important as you engage them in practically every lift that you do. Likewise the legs are extremely important as they give you alot of strength in the important lifts like the dead lift and squat.

Why only train upper parts of your body if you are looking to increase your strength, put core and leg routines in to your workout and you will see your strength increase and your body look more in proportion.

I remember when I first started in the gym and I was one of those that neglected my core and legs, all this changed after someone telling me that I looked out of proportion and that my legs looked like matchsticks. I decided that I should work on my legs and core just for vanity sake, it was then that I realised my strength was increasing in many lifts due to the change in training.