Leg press lying down - leg exercises in the gym, how to do, what is useful

The task of strengthening the lower body is relevant for athletes and bodybuilders, as well as for people far from sports, who want to improve their health and endurance. The lying leg press is one of the key exercises for developing leg and gluteal strength. Let’s find out how to incorporate it into your workouts.

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“The lying leg press is a strength exercise performed on a special machine (horizontal or inclined) using weights. It allows you to pump the muscles of the legs and upper body, while being quite easy to master and safe even for inexperienced athletes.”

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What are the benefits and advantages of the bench press?

This exercise is considered safer than alternatives that target the same muscle groups, such as squats. You don’t need to keep your balance or engage your lower back, so there is less strain on your back in general. Because of this, the exercise is more suitable for people who experience unpleasant sensations associated with overstretching of the back muscles or who are afraid of getting injured.

In addition, the bench press activates many muscles: quadriceps, hip flexors, gluteal and calf muscles. But this is not all of its benefits: the exercise also contributes to the development of the upper body, because during its performance it is required to maintain the stability of the body and control the movements of the legs.

Another advantage of the bench press is that it allows you to target specific muscles and choose different load options to customize your workout to your needs. A wide foot position works the inner thigh, while a narrow foot position works the gluteal muscles. Also, by using different machine settings, weights and inclination angle, you can achieve different goals. For example, to develop strength it is better to choose a high weight and a lower number of repetitions, and to improve endurance – a lower weight and a higher number of repetitions.

Who can benefit from this exercise?

Since the bench press is primarily aimed at strengthening the lower body, the exercise will be primarily useful for athletes who actively use their legs in their training: runners, cyclists and swimmers. But for those who do not plan to connect their lives with professional or semi-professional sports, the bench press will not be superfluous either. Due to its simplicity and safety, it will be highly appreciated by beginners and those who want to get in shape, including giving relief and volume to the legs.

But it should be understood that there are contraindications to performing it. This applies mainly to those who have problems with the knees and joints in general. Also with caution to perform the exercise is worth people with varicose veins, scoliosis, hernias. In any case, before starting training should consult with a doctor and trainer. And to perform the exercise itself to approach gradually: first work out the technique and only then begin to add weights.

How to perform the bench press?

Before you start, make sure that the simulator is adjusted to your height. The weight of the weighting device should also be adjusted to your physical data, it should create a load, but not make the performance extremely heavy.

Execution technique

Sit in the machine and fix your feet on the platform.
Remove the platform from the lock.
Smoothly bend your legs and lower the platform. At this time, keep your abdomen tucked in and your shoulder blades aligned. Keep your pelvis and lower back pressed against the seat and backrest of the machine.
From the bottom position, press the platform upwards.
Repeat several times.
Return the interlocks and place the platform back down.

What is important to know?

Lowering and pressing should be smooth and controlled.
The feet should rest firmly on the platform in the heel area.
The platform should be pressed primarily from the heels over the full range of motion.
The platform is lowered until the pelvis comes off the seat.

How to replace or supplement the leg press?

Gluteal bridge

Technique

Lie on your back.
Bend your legs at the knees and firmly rest your heels on the floor.
The feet can stand either together or apart.
As you exhale, lift your pelvis up to a straight line with your back, staying at the top for a few seconds.
Make sure there is no arching of the back.
As you inhale, gently lower the pelvis down.

Squats with weights

Technique

Stand up straight, feet shoulder width apart. Turn your feet at 45 degrees.
Keep your back straight, keeping a natural bend in the lower back.
Take a weight, which can be a dumbbell or a kettlebell, in your hands and place it between your legs.
Keep your gaze forward.
As you inhale, lower yourself down until your hips are parallel to the floor.
As you exhale, come back up to the starting position.

Shin extension in the training machine

Technique

Adjust the weight of the weights.
Sit in the trainer, making sure that your back and lower back are pressed against the backrest.
Put your feet behind the roller.
Put your hands around the handles.
As you exhale, straighten your legs, hold for one or two counts.
As you inhale, lower your legs to the starting position.

Leg bending lying down in a training machine

Technique

Adjust the trainer to your height, adjust the weight of the weighting device to your height.
Lie down on your stomach in the trainer, grasp the handles with your hands.
Put your feet behind the roller.
As you exhale, bend your legs at the knee, pointing your heels toward your buttocks.
As you inhale, return to the starting position.

Thanks to the bench press, your legs will be one step closer to tightness and relief. Of course, you can’t achieve this with just one exercise, you will also need to plan your workouts properly, eat a balanced diet and get enough rest.