The leg press is an important aspect of any workout routine, particularly if you want to strengthen your legs or lower body muscles. Although this resistance machine has many advantages, it might be dangerous if stability is not maintained throughout the workout. When the leg press is utilised incorrectly or in an unsafe manner, the spinal column is particularly vulnerable. Several variables can cause back or spinal pain while doing the leg press.
Proper steps to do leg press
Your body should be in a specific position when using a leg press machine. Sit comfortably on the machine with your back and head against the padded support. Place your feet about hip-width apart on the footplate and make sure your heels are flat.
Instead of being lifted, your bottom should be flat against the seat. At the knees, your legs should make around a 90-degree angle. If your feet are too high on the plate, it will put undue strain on your glutes; if they are too low, it will put undue strain on your knees. Your knees should not be bowed inward or outward but should be in line with your feet.
• Keep this alignment in mind while you press. To provide support and maintain your spine and head in place, grab the help handles.
• Push the platform away with your heels and forefoot by bracing your abdominal muscles. Your heels should be flat on the footplate at all times. The pad should never be moved forward solely with the front of your foot or your toes.
• Extend your legs and maintain your head and back flat against the seat pad while exhaling. Extend with a gradual, controlled movement rather than a quick movement.
• At the top of the movement, take a breather. Make sure your knees aren’t locked out and aren’t bowing out or in.
Avoid leg press injury
The leg press is a one-of-a-kind exercise. It works the quads, glutes, and hamstrings to their fullest capacity for an exercise with such a little range of motion.
Place your feet shoulder-width apart on the pad. Make sure your toes aren’t pointing straight forward and have a tiny outward curve to them. Position your feet high on the pad if you want to put greater stress on your glutes. Position your feet towards the bottom if you want to increase your quad growth.
Release the leg press handles and straighten your legs. Maintain a strong grip on the seat with your entire back, especially the lower half. This puts less tension on the lower back and keeps the focus on the glutes.
Lower your legs towards your chest while keeping your feet planted, being careful not to bounce your knees off your chest, then press back up. Don’t completely lock your legs out at the knee; this keeps the quadriceps tense and prevents knee injuries.
also read, Leg Fat: What It Is And Ways To Lose It