The leg press is an ideal machine for training the thighs and buttocks without putting too much strain on the spine. The machine is suitable for beginners as the movement is guided. The leg press is also a good exercise for advanced and professional users to train the legs to the maximum. In this variation, the legs are placed slightly lower and therefore place more strain on the front of the thighs.
The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Leg press
One-legged (focus on thigh)
Type: Unilateral
Rest: 180s
Equipment: Beinpresse
Tutorial
1
Sit on the seat and adjust the machine so that your knee joint is bent at an angle of approx. 90° in the bent position.
2
Grip the handles next to the seat with both hands, if there are any. Position your left foot on the middle to lower third of the platform.
3
Push away from the platform with your left leg until your leg is almost fully extended. Exhale as you do so.
4
Bend your leg again until your knee joint is bent at an angle of approx. 90°. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Make sure that your back is straight and that your lower back is directly on the seat cushion. Work from the quadriceps (front of the thigh) in a controlled manner and do not fully extend your leg. Make sure that you distribute the pressure evenly over the entire sole of your foot and not just on your heels or toes. Toes point slightly outwards.
Only bend your leg as far as you can as long as your heel remains completely on the platform and your lower back does not round. If you are flexible enough, you can bend your knee joint deeper than 90°. If you have knee pain, you should not go as deep into flexion and stay above 90° flexion. Avoid adding too much weight and only doing half repetitions.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus Maximus
Tertiary
Thighs (hamstrings)
Calf
Equipment
Leg press
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