Leg press classic (horizontal)

When using the hip press, you primarily train your leg muscles. The primary target muscles include the quadriceps femoris, the biceps femoris, and the gluteus maximus. Additionally, the erector spinae and the adductor are activated during the hip press.

The position of your feet influences the training stimulus.

• In a neutral foot position, you mainly train the back of the thigh and the gluteal muscles.
• Elevating the legs on the hip press intensifies the workout for the back of the thigh.
• A low foot position focuses on the front of the thigh.
• Conversely, a narrow foot position allows for a more targeted engagement of the abductors.
• The wide foot stance brings the adductors more into the training.

Single leg leg press

Another approach involves practicing the leg press in a single-leg manner. This allows you not only to address physical imbalances but also to enhance your concentration and coordination. The following explains how you can perform single-leg training on the leg press with various foot positions.

Body Position

Initiate the single-leg leg press from the standard starting position. Sit on the leg press machine, ensuring that your buttocks are directly at the lower end of the cushion. Confirm that your back is fully pressed against the cushion. For additional comfort, you can often adjust the backrest flexibly. Focus your gaze forward, and you may grasp the machine's handles with your hands. Now, position one leg on the footplate, with the foot slightly pointing outward and the knee aligned in the same direction. Place the other leg in front of you. Bring your upper body and the footplate closer together, creating an approximately right angle with the leg you are training.

Execution of Movement

To commence single-leg training on the leg press, extend your leg to move your body away from the footplate. Exhale during this movement. Your leg should be almost fully extended at the end. After a brief pause, inhale and bend the leg you are training, bringing the body closer to the footplate. The other leg remains stationary, with the foot firmly on the ground or in the air. Halt the movement when the upper and lower legs of the leg being trained form an approximately right angle.

The narrower you choose the foot position and position your foot more centrally on the plate, the greater the stress on your abductors.

For a wider foot position, place the leg you are training as far as possible on the lateral edge of the footplate. This increases the training stimulus for your adductor muscles.

Leg press with both legs

The common practice for leg press training involves using both legs. In the following section, you will receive comprehensive information about body position and execution of the movement using different foot placements.

Body Position

Sit on the leg press and take a seat on the seat cushion. Lean your back against the pad and adjust the seat so that your upper and lower legs form an approximate right angle. This protects your knee joints. They should point slightly outward, as should your feet. Some machines allow you to adjust the backrest for maximum training comfort. Depending on the target muscles, place your feet on the footplate. Keep your gaze forward. Many machines have additional handles that can provide extra stability for your body. Now release the device's lock to start the classic leg press with both legs.

Note

For machines where you push the footplate away, your legs are already in the starting position with an angle of about 90 degrees. From here, initiate the movement by pushing the footplate away from you.

Execution of the Movement

Exhale and push your legs through to move your body away from the fixed footplate. Perform the movement until your legs are almost fully extended. However, there should be a slight bend in your legs to protect your knee joints. Then inhale and bring your body and footplate closer together by bending your legs. Stop again at an angle of about 90 degrees between the upper and lower legs to protect the knees from injuries.

With a narrow foot position, there are only a few centimeters between your feet. This directly strengthens the abductors.

With a wide foot position, place your feet outside the hips on the plate. The focus is now on the adductors.

With a high foot position, move your feet towards the upper end of the footplate. This further intensifies the training of the posterior thighs and buttocks.

Choosing a deep foot position at the lower end of the plate primarily targets the front muscles of the thighs.

Common Leg Press Mistakes

The common exercise, Leg Press, is suitable for athletes in every phase of training. Despite its seemingly simple execution at first glance, errors frequently occur. In the following section, you'll find advice on how to avoid these mistakes.

✅ Lack of Stability in the Knees: The knees should remain stable throughout the entire process. If they move inward or outward, the effectiveness of the workout diminishes, and the risk of injury increases.

✅ Excessive Extension of the Legs: It is advisable not to fully extend the legs during the Leg Press. A slight bend in the knees is recommended to avoid joint injuries.

✅ Misalignment of the Toes: The toes and knees should point in the same direction during Leg Press training. Ensure that the toes do not point outward but remain directed upward.

✅ Lifting the Hips and Distance from the Padding: Ensure that the hips are not lifted and remain on the seat throughout. Simultaneously, the back should not lean forward but consistently rest against the padding throughout the entire process.

✅ Incomplete Movements: Always perform movements in their full range of motion. Avoid using a restricted range of motion due to excessively heavy weights.

✅ Assistance with Hands: It is common for athletes to provide support with their hands. They push the knees forward to move the weight. However, this leads to a reduction in the load on the leg muscles.

Alternatives and similar exercises to the horizontal leg press

The Leg Press offers various variations for flexible training. In the following section, you will learn more about alternative Leg Press exercises and variations for a comprehensive leg workout.