Building mass in the legs is traditionally done by squatting. However, heavy back squats can be hard on the lower back. The leg press is an effective replacement to the squat, allowing you to press very heavy weight to bulk up the legs, while taking the pressure off of the back.
Targeted Muscles
The angled leg press machine targets all the major muscles in the upper legs. Much of the emphasis from the leg press is placed on the four muscles making up the quadriceps femoris. Additionally, the biceps femoris, or the hamstrings, and the gluteus maximus are also major contributing muscles used in the leg press.
Leg Press Advantage
The leg press is positioned at a 45-degree angle, giving it a mechanical advantage in weight over squatting, However, despite its advantage it still allows for greater repetitions at a higher weight than squatting does, and lifting heavy weight is what makes your muscle grow and bulk up to become stronger. The heavier the weight, the greater the muscle tension created, the more muscle growth stimulated.
Execution
When performing the leg press, bend your knees and lower the weight as far as possible, bringing your knees toward your shoulders. Then press the weight up until your legs are fully extended. Full-range of motion is essential for developing mass and strength throughout your legs. Avoid pushing on your knees to help press the weight upward, or crossing your arms across your chest, which limit your range of motion.
Variations
Foot placement on the leg press footplate can be changed to alter where the primary muscle emphasis is when performing the leg press. Placing your feet high on the footplate, puts most of the stress on the gluteals and hamstrings. Placing your feet low on the footplate puts stress on the quadriceps. When the feet are placed wide apart on the foot plate, the primary emphasis is on the adductors, whereas, close placement emphasizes the quadriceps.
References
- Bodybuilding.com: Squats vs. The Leg Press
- "Encyclopedia Of Modern Bodybuilding;" Arnold Schwarzenegger;1985
- "Strength Training Anatomy;" Frederic Delavier; 2001
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