Horizontal leg press machine
The leg press is one of the most effective lower body exercises that can be done. The squat is arguably more effective, as it also exercises the lower back, but many people either cannot perform the squat, due to lower back problems, or otherwise prefer the much less technically difficult leg press.
The horizontal leg press machine makes the execution of this selective compound muscle movement very easily mastered, and it also enforces correct form. The squat can be damaging if done incorrectly, but the horizontal leg press machine is a much safer option.
A squat will require a spotter for safety, and the balancing of the heavy barbell can be difficult, and sometimes dangerous. The horizontal leg press does not require any one to assist with the exercise, and is technically easy, so all of the focus and exertion can go into the muscle movement, and not onto worrying about the heavy barbell on your back.
Some people will always prefer the free weight squat. But for many, the horizontal leg press is a far superior choice. It will be the massive compound muscle exercise of choice of a majority of weight trainers at any gym.
The horizontal leg press machine is a necessity for any comprehensive gym environment
Muscles worked by the horizontal leg press
The leg press is a compound lower body movement. The glutes, hamstrings and quadriceps are all thoroughly worked by the press. The back and abs are stabilizer muscles during the horizontal leg press and will also be worked, although not as well as they would be by a free weight squat. The concentration on these muscles can be varied by slightly altering the position of the back or of the feet.
This is one of the best power building exercises in the gym; and will build both good muscle mass and strength, or good muscle tone and shape, depending on the intensity of the exercise performed.
Appearance and dimensions of the horizontal leg press machine
The horizontal leg press machine is made of heavy gauge white steel tubing, and a black thickly padded seat and reclined back support. The lifting platform is pushed or pressed with the feet, and is wide non slip platform, at the position of a bent knee when sitting. The large platform allows for variation in the feet positioning as you perform the exercise and this can work different areas of the muscles.
The weight stack is located beside the machine; and all cables and pulleys are removed from view. The weight is adjusted through a movable pinioning system, whereby the user inserts the steel pin into the slot underneath the desired number of weighted plates to be pressed.
The dimensions of the unit are 90 cm x 200 cm x 210 cm and the weight of the machine is 200 kg.
How to use the horizontal leg press equipment
The first thing to do is select the desired number of weight plates to be lifted, and insert the steel pin in the correct slot. Lay on the angled back support, with your neck in the padded neck pad, and your feet resting comfortably at shoulder width apart on the pressing leg platform. There are hand grips by your neck, and the positioning of the body while doing the horizontal leg press is designed to mimic the body positioning of the free weight squat.
Seat with your back pressed firmly against the reclined back pad, and tighten your abdominal muscles. Slowly exhale as you begin to press outwards on the foot bar, concentrating on drawing the power equally from your hips and knees, and imagining all of your force exploding out of the base of your heels. Continue to push up until your legs are straight and fully extended, but do not lock you knees at the top, as this takes the stress off of the legs and reduces the benefit of the exercise. Inhale as you smoothly begin lowering yourself, and continue to lower yourself until your legs are at a 90 degree angle. You should not progress down past this 90 degree angle, as the strain on your knees at this point becomes too great. When you reach the bottom of the range of motion, drive upwards again with the base of your heels, and continue to complete the exercise for as many repetitions as possible.
Because the weight does not need to be balanced, as it does in the squat, people will be able to press far more weight than they can squat. Power lifters will regularly press in the neighborhood of an astonishing 3000 lbs. The leg press is an excellent exercise for building whole lower body strength and musculature.
Incorrect technique can lead to injury
This exercise mimics the free weight movement, the squat. The squat is considered to be both technically quite challenging, and dangerous if incorrectly performed.
The leg press has a few advantages over the squat. Firstly, the motion is completely safe, and does not need the assistance of a spotter or assistant for safety. Secondly, the exercise is easily mastered, and even novice users will be able to perform the leg press correctly. Additionally, because there is no balancing required, all of the focus and power of the legs can concentrate on driving the weight upwards, and for that reason, you will likely be able to move a lot more weight with the leg press than with the squat.
The leg press is a massive compound muscle exercise, and although it is quite safe, you will be pressing large amounts of weight. It is vital that you stretch properly and warm up before attempting to move heavy weights with the leg press machine. You can easily strain or even tear a muscle if you approach the strenuous exercise “cold”.
It is important that your back remain tight and straight during this exercise, as you do not want your back lifting any of the heavy weights, and injury could result if you arch your back during the press.
Additionally, you should ensure that your legs are in a straight line, and not bowed outwards or inwards. Any bowing of the legs will put undue and unnatural pressure on the knees and hips, and could result in injury.
You should also ensure that you do not extend the range of motion past 90 degrees. If you bend your knees too much, the ligaments and cartilage of the knee start to become stressed, and this could result in a knee injury.
Variations on the standard horizontal leg press uses
You can vary the standard press by widening or narrowing the foot positioning on the pressing foot platform. Changing this positioning will alter the strain onto different areas of the same muscle groups.
As with any exercise, if your goal is to build strength and muscle size, then you should be lifting heavy weights and doing fewer repetitions per set, and if your goal is muscle endurance and tight and toned legs, then you should be performing more reps, with a lighter weight.
Why you should consider the horizontal leg press machine
The leg press machine is a must have for any comprehensive gym. The squat is perhaps a better muscle builder, but the leg press is a close second, and is hands down better than just about any other compound muscle exercise for building massive power and strength.
The horizontal leg press does not require a spotter, and is able to closely mimic the motion of a free weight squat, in complete safety.
The leg press is easy to learn, and does not require the difficult to master technique that the squat does; and allows all lifters from novice to expert, to focus all of their power on the execution of the press, and lift massive amounts because of this.
The horizontal leg press is an essential gym station, and is always a perennial favorite among weight trainers.