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