Typical leg press machines are designed with an adjustable weight set, adjustable seat positioning, as well as a wide foot base. The weight can be modified up to 445 lbs. on a typical Nautilus machine, which allows you to steadily increase weight to strengthen your upper leg muscles. Beyond increasing weight, you can manipulate your foot and leg positioning to target different areas of the legs. Try these exercises for a well-rounded leg routine.
Standard Leg Press
To use a leg press machine, position yourself to fit into the shape of the chair. Make sure your hips are angled with the seat and your back is flat against the seat back. Adjust the seat according to your body length. Then position your feet on the foot pad with a 90-degree ankle bend and your toes pointing toward the ceiling or with a slight rotation out. Your legs should be shoulder-width apart. Your knees will be at an acute angle at the starting position, but should be returned to about 90 degrees after each extension. To start, simply push the foot pad through your heels to a full extension of your legs without locking your knees. Then slowly and with controlled movement return your knees to about 90 degrees. Repeat this process for your set number of repetitions determined based on your goals. For general strength training 12 to 15 repetitions is recommended at a moderate intensity.
One-Legged Leg Press
One leg may be more dominated and could be doing more work in double leg exercises than the other leg. One leg may also have been weakened during recovery from an injury. In these cases, or to ensure balanced strength in your legs, you can perform the standard leg press with one leg on the foot board at a time. Let the other leg relax off to the side or bent down. During this exercise, maintain the proper form of a standard leg press while using one leg to press the weight. Keep your toes facing upward, lower the amount of weight, avoid moving your body to push the weight, and pay attention to where you place your resting leg (avoid cables, the weights and moving parts). Alternate legs using the same amount of weight and repetitions to build balanced leg strength, with the exception of rebuilding muscle for a weaker leg.
Wide Stance Leg Press
Situate yourself as you would for a standard leg press with a slight modification to the distance between your legs and the direction of your toes. Position your legs wider apart (more than the standard shoulder width) with your toes slightly pointed outward. This positioning will add an enhanced workout to the inner muscles of the thighs. Once positioned the movement is the same as the standard leg press.
Close Stance Leg Press
Position yourself as you would for the standard leg press. To get into a close stance, make an adjustment to the position of your feet on the foot pad. Bring your feet in closer than a shoulder width distance with your toes facing upward. This positioning will target the outer thigh muscles. To perform the exercise follow the motion of the standard leg press exercise.
References
- Nautilus: Nautilus One™ Leg Press
- "NASM Essentials of Personal Fitness Training;" Michael A, Clark, Scott Luccet, & Rodney J. Corn; 2008
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