The leg press is done using a specific machine found at your local gym. Several different types of leg press equipment vary in how position you are positioned while doing the exercise. Common varieties include 45-degree, seated, lying and hack press. However, all of these machines target the same muscles, according to ExRx.net. Always consult your doctor before attempting a new exercise routine.
Thighs
Leg press primarily targets several muscles, according to ExRx.net. A few of these are located in your thighs and include the quadriceps, located in front of your thigh, and adductor magnus, located in your inner thigh. The quadriceps actually consist of four muscles called rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. Quads function to extend your knee and flex your hip. Leg press does both of these when you push the platform forward by extending your knee and when you return back to the starting position by flexing your hips. Adductor magnus functions in hip flexion, rotation and adduction, which means moving your thigh inward with a straight hip. Leg press only causes your adductor magnus to flex your hip.
Buttocks
Another muscle that leg press targets is your gluteus maximus, or your butt muscle. Gluteus maximus is the biggest of the three gluteus muscles, with the other two called gluteus medius and minimus. Your glutes function in extending, rotating and adducting your hip. Leg press works your glutes by extending your hips when you push the platform forward.
Calves
The last muscle that is primarily targeted is your soleus muscle, which is located in your calf. Soleus is “buried” under your gastrocnemius on the back of your calf. It functions in extending your ankle, also known as plantar flexion.
Secondary Muscles
Leg press also targets the hamstrings and gastrocnemius secondarily. Hamstrings are located on the back of your thigh and consist of three muscles: biceps femoris, semitendinosus and semimembranosus. Gastrocnemius is the large muscle located on the back of your calf. It medial and lateral heads. Hamstrings and gastrocnemius function in stabilizing your joints during the exercise.
Leg Press
Perform seated leg press by placing yourself on the machine, with your back against the padded support. Position your feet on the platform in front of you by flexing your knees. Before you execute the move, grasp the handles on your sides for support and relax your back against the pad. When you are ready, push the platform forward by extending your knees and hips. You should feel the movement in your quads, glutes and calves. Slowly return the platform to the starting position by flexing your hips. Ask assistance if you are not sure how to do the exercise correctly.
References
- “Anatomy and Physiology”; Gary Thibodeau, et al.; 2007
- ExRx.net: Lever Seated Leg Press
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