Painful knees are a topic for me especially ... sick (sorry for the pun). There are a couple of reasons for that. The first is knee injuries, which I met in early childhood. Second, I'm dead tired of proving that saving your knees doesn't mean "give up squats, replacing them with leg presses and extensions."
!IMPORTANT NOTE! The advice and opinions of the author below relate exclusively to strength training with a barbell and may not coincide with recommendations for improving knee injury resistance in people involved in running, martial arts, athletics, playing sports, etc.
STABILITY AND MOBILITY
We hear a lot about the benefits of flexibility and its development in the prevention of joint and spinal injuries. This is a very popular topic. Perhaps even too much. Sometimes it seems to me that with her, as with a shabby prostitute of pre-retirement age, all the fitness specialists “sleeped” with her. The temptation is too great! Lower back pain - do yoga! Shoulder hurts - start stretching! The knee is hurt…
In fact, not all joints, and even more so spine sections, need flexibility for health (mobility, mobility - call it what you want, these are close terms).
For knees, for example, flexibility, especially increased, only harms, unless, of course, the normal flexibility of the knee joint was violated by a previous injury. Your knees need stability first and foremost! Stretching any component of the knee joint, deliberately increasing its mobility, is a mistake.
The stability of the knee joints increases the sufficient strength of the hip extensors, calf muscles, as well as the strength of the ligaments that fix the knee. The latter will become stronger only if your legs become stronger. For example, through the regular performance of squats with a barbell on the back or chest, as well as deadlifts and other exercises of a similar type.
ANTERIOR OR BACK THIGH
Very often you hear something like this statement/advice: “For knee injuries or recovery from them, special emphasis should be placed on quadriceps training”. Next, the client is usually placed on a calf extension machine and asked to do 15-30 repetitions 4-5 times per week. And then they are sent to do the leg press. And then - a combination of the first and second. “Only squat in any case! And deadlifts are bad for you too!”...
So, it doesn’t matter if your knee already hurts or you are just afraid for its health, the muscles of the anterior surface of the thigh, no matter how strong they are, will not help you with almost anything! I will say more: quadriceps is perhaps the only large muscle group of the lower extremities, which not only does not contribute, but, on the contrary, opposes the integrity of the knee joint.
For the sake of explanation, let's go in a simple logical way.
What is the most common knee injury? That's right - sprains, partial or complete rupture of the anterior cruciate ligament (ACL).
And what muscle group is attached below the knee joint and pulls the tibia back towards the pelvis, relieving the load on the ACL? Well, of course: the muscles of the back of the thigh! Therefore, if you care about your legs, do not be afraid of the deadlift. Train the hamstrings (and the hip extensors in general) as often and as hard as possible, and leave the targeted training of the quadriceps to bodybuilders and negligent exercise therapists.
FULL OR INCOMPLETE AMPLITUDE
This is to the question about the "benefit" of the leg press, as well as the "harm" of squats below the parallel. So, what do doctors, ex-medical educators, and some not-so-logical trainers (not always with a medical background) usually recommend to reduce the strain on the knees? As a rule, cut the amplitude. For example, squat only to a right angle, or slightly lower, to the parallel of the thigh with the floor. Or leg press, which is essentially the same thing - reaching the amplitude of a deep squat in a leg press machine is an almost impossible task for an individual who does not have guta-percha flexibility.
What's wrong with this advice? Three points.
First: when is it easier, say, to bench press more weight - touching the chest with the bar or only half the amplitude? Stupid question - of course, the shorter the amplitude, the easier it is. Fine! This means that doing incomplete squats or leg presses can work with much more solid weights than squatting to the floor. Let's remember this for now.
The second point: what is more traumatic for the joints and spine - more or less weight? It's also very simple - of course, the more weight, the greater the risk. Let's write that down too.
And finally, the third point: what is the most unstable angle for the knee joint? Don't bother, I'll answer it myself - 90 degrees. This is how the doctor bends your knee in order to understand how stable the joint under study is after a series of pressures.
And now let's summarize. In order to reduce stress on the knee joint, we are actually advising the person... to work with more weight in the most unstable part of the amplitude!
As one character in the movie "Radio Day" said: "Guys! Yes, you are all just good fellows here!
And now, apart from jokes: it is the squat in full depth, when the pelvis drops noticeably below the knee, that is the safest for the components of the knee joint. If you can create the necessary depth through the movement of the pelvis, relative to the knee joint, and not just due to the knee itself, then at the lowest point, thanks to the arched position of the lumbar spine, the pelvis turned forward and the stretched condition of the hip extensors, the knee is in the most stable, and the PKS is in, I'm not afraid of this word, the most unloaded state.
Knowing and practicing the full depth squat, you will never put a weight on the bar that exceeds the functional capacity of the knee joint. The components of the joint will get stronger over the years, without losing functional elasticity, sufficient to safely dive to full depth with 2-3 hundred kilograms on the back.
RUNNING OR SOMETHING ELSE
I am a staunch opponent of running as a form of exercise. I am calm about running sports - I would hardly like it if someone condemned my desire to squat with 400 kg without equipment, no matter how harmful and pointless it may seem from the outside. But in fitness, I don't see how running can be used as a metabolic exercise. I don't understand how a running test, like the Cooper test, is able to assess the state of my cardiovascular system, especially if I don't run at all. I don't see the point of putting my knees and hips under regular shock to lose weight or increase endurance. In my opinion, a modern coach has in his arsenal much more effective and, more importantly, much safer, shock-free methods of achieving both a sculpted body and a strong heart that can be under load for a long time. The same - simple, but effective.
WARM-UP AND PREVENTION
"Use whatever works!"- said the cinematic martial artists from my favorite action movies of the 90s. With protection of the knees from injury, it is quite possible to follow the same principle. Warming ointments before training? For God's sake! Hot knee pads? Certainly! Hard knee wraps while doing extreme weight squats? Be kind. Spin the exercise bike 5-10 minutes before training? Why not?! A couple of sets of calf extensions at the start of class? Totally agree! And a little more leg press for 6-8 reps with a very light weight? Let's-let's.
To all this, you can only add a very short time (3-5 seconds) stretch of the quadriceps and hip flexors before the squat. As well as the obligatory work with or medicine ball - treat them with the front and side surfaces of the thigh, as well as the buttocks and calf muscles until a pleasant feeling of lightness in the muscles.
Train and be healthy.
There is probably no such person who visits the gym, but is not familiar with the leg press in the simulator.
It is performed by women and men, girls and boys - this is a universal exercise loved by many for working out the muscles of the legs and buttocks, many replace them with a squat.
But is the leg press on the simulator so effective? Will you get the promised effect or is the simulator a dummy?
In this article, we will analyze this movement from all “sides”, which muscles work in the bench press, consider the nuances of the execution technique for women, sitting, standing, how to properly place the legs during the bench press and what the placement of the legs affects!
What is it
leg press(or bench press on the simulator) - i.e. multi-joint (the hip, knee and ankle joints are involved) exercise for the leg muscles in the simulator at an angle of 45 degrees, which consists in bending and then extending the legs.
As a rule, big pumped up uncles refer to this exercise on the simulator with "cold", assuring that the squat is a much more important exercise for mass growth. Well, let's find out!
How much does the platform for the simulator weigh
This is an interesting but difficult question, because manufacturers do not list the weight of an empty bench press platform, and it is not standardized. Here are some examples: the weight of the platform of the BT-202 simulator is 60 kg, in some gyms trainers talk about 25-30 kg.
However, do not rush to rejoice and add these 60 kilos to your working weight. The fact is that the load in in simulators in which the movement is performed at an angle to the base (in this case it is 45 degrees) will be considered as follows: the sine of this angle, i.e. 0.7 times the weight of the platform - i.e. from 60 kg. you will get a load of 42 kg., from 30 - 21.
What muscles work
The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, the targeted muscles. What is pumping each of them?
In a classic simulator at an angle of 45 degrees
This is the good old incline leg press (or, as they say, incline), with a probability of 98% in your gym is exactly this. It is easy to use, versatile and extremely popular among gym goers.
There will be no particular surprise here, however, we will additionally note which muscles do not work in this simulator: this is where the platform press is of particular benefit. So, the exercise is designed to strengthen:
on the anterior biceps of the thigh,
inner and posterior thigh,
gluteal muscles.
In addition, we want to add that the hip, knee and ankle joints are involved in the leg press.
in vertical
Outdoor leg press machine In addition to the classic angle leg press, there is also a vertical bench press of a horizontal platform lying down. This is not a very well-known variation and is extremely rare to find in the gym. With the vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude.
This allows you to isolate the load on the lower part of the quadriceps (teardrop-shaped muscle), which will make the leg bulkier at the bottom of the thigh, closer to the knee.
If you need just such a load, then you can perform this exercise in the Smith machine, for normal performance you only need the help of an experienced partner who will open and close the safety mechanisms.
sitting
Or horizontal leg press. A more common option than the previous one, but not as much as the classic one. The exercise also belongs to the basic ones, the main movement in it is a push. It is used, as a rule, in order to work out the muscles of the anterior surface of the thigh.
So what muscles are involved:
main- quadriceps (quadriceps femoris)
synergists- large gluteal, large adductor, soleus,
dynamic stabilizers- biceps femoris, calf.
Efficiency
Simple, clear technique. Everything is extremely transparent and understandable. In terms of technique, this exercise is much simpler than squats with a barbell, of course, it lags behind them in terms of performance, but not by much. It is always easier for beginners to learn how to do a leg press than how to squat correctly.
Great variability. There are several variants of the leg press, in which, with different positions of the legs, the emphasis shifts to different muscle groups.
Improved blood flow. When doing a leg press, blood circulation in the pelvic organs increases, which leads to the production of testosterone, which is necessary for muscle growth and improved blood flow to the female organ (and as a nice bonus, it also stimulates libido 😉).
Exit the training plateau. By engaging the ankle, knee, and hip joints in one economical movement, you will be able to take on new weights that are not available while you are in the squat, and thereby give rise to strength growth.
In addition, the body needs an emotional slap in the face, which helps to establish a connection.
Concentrated study of the muscles of the legs. By performing leg presses, the quadriceps and hamstrings receive a concentrated, targeted load. This is achieved due to the economy and ease of movement (flexion-extension) and the switching off of the muscles of the stabilizers.
Which is better: barbell squats or bench press
We answer the most popular question: what to choose, squat or leg press? What will be more effective for working out muscles and growing muscle mass? Which option is suitable for a hernia of the lumbar spine?
For muscle growth
In general, it is much more difficult to correctly perform squats with a significant weight for you than a leg press. The greater the weight, the more precise the movement mechanics must be. Everything here plays a crucial role, from the setting of the feet and the correct distribution of weight to the position of the shoulder blades.
So the leg press will be easier to play with and put more stress on the muscles: you can do drop sets, fixed negative reps (all of which will be discussed below) and not be too afraid of injury - with a squat, all this is much more difficult to do.
To be honest, there are no normal studies on what builds muscle better, so it seems to us that these 2 exercises are on the same level, with the only difference being that barbell squats are much more technically more difficult and involve more muscles.
On the ass
Definitely, squats have a better effect. The explanation will be 2 paragraphs down!
For problems with the spine
There is an opinion that squats can be replaced with platform presses. Many modern trainers give this advice to people with various spinal problems as an alternative to squats due to the fact that the load on the lumbar spine is reduced.
Let's start with what it is two completely different exercises. If a person really has some problems with the spine, but he still wants to pump his legs, then yes, for a while we can replace the platform squat. But first of all, it is necessary to understand what exactly the problems are.
Attention: our article is not a reason for action or inaction. First of all, your doctor should explain to you what kind of loads are contraindicated for you.
With leg presses, the load is more purposefully placed on the hip joint, on the region of the sacrum, pelvic bones, and knee joints. We are not standing while doing this exercise, and stabilizing muscles are not involved in maintaining tone but. Therefore, sometimes the situation can worsen from the leg press, on the contrary. the inclusion of the muscles of the body helps to strengthen the tone of the lower extremities, thereby minimizing injuries.
The minimum load on the spine is in the prone position. In a standing position - the usual load, natural. AND the greatest load on the spine occurs in a sitting position. As doctors say, standing is more useful than sitting, but lying down is more useful than standing.
When standing, many muscles are included in the work, including the iliopsoas, square muscles of the lower back, gluteal muscles, etc. All these muscles help keep the spine in good shape..
Sitting in the simulator, we practically turn off these muscles, which means we increase pressure on the lumbar region. So all these “let's pump up the ass in the leg press” do not work - the load on them goes in so far as it will have to be perverted in order to transfer it there.
Very often in people, when performing this exercise, tired neck. Everyone knows that the cervical region is directly related to the lumbar. In this case, do not forget about the neck-tonic reflex: tilting the head back, we automatically increase the deflection in the lower back.
Thus, the standard recommendation for leg presses is to keep your head pressed against the bench. But in this way there will be increased hyperlordosis in the cervical region, the deflection in the lower back will automatically increase, which means an increase in pressure on the intervertebral discs. Thus, this exercise can lead to injury.
If put a small pillow under the neck, the spine will take a more natural position, the lordosis will decrease, the load from the lumbar will go away.
Anyway: with problems, it is better to consult a doctor, and not to perform exercises by reading an article on the Internet.
For diseased joints
We also want to note one more fact: those who say that in the leg press the load on the knees is less than in the squat, they are mistaken.
With hemorrhoids
By the way, they often ask what is better for hemorrhoids, and so, here the answer is very simple: nothing. Strength exercises for hemorrhoids are not prohibited, on the contrary, they are encouraged, but with restrictions and in consultation with a proctologist. Many doctors believe that a complete rejection of physical activity will complicate the course of the disease (as is the case with protrusions and hernias of the spine)!
The most important thing is to abandon the loads associated with a sharp rise in intra-abdominal pressure, i.e. those where a combination of strength and speed is required, as well as heavy weights. It is also important not to hold your breath during the entire movement and to perform the exercises smoothly.
Technique: how to do it right
It seems to be an easy exercise, but in fact there are many subtleties in its implementation. How to do a leg press on the simulator:
Ordinary
“Throw” on the simulator on both sides the required weight from pancakes. Advice: always use the same pancakes in all simulators so that the load is the same. Those. no need to hang on the leg press on one side 10 kg with one pancake, and on the other 2 to 5 kg.
Take a starting position and place your feet shoulder-width apart in the middle of the platform. Tighten your belly. Breathe from your chest. The center of pressure is transferred to the heels.
Leaning against the platform, slightly feed it with your feet forward, relieving the load from the stoppers. Hold the platform up. The feet should always be firmly on the platform, and the heels should not come off it throughout the entire set. Keep your hands firmly on the handrails - it is easier to maintain a stable body position.
Slowly lower the cart down to a 90 degree angle at the knee joint.
Perform lowering while inhaling. This is the negative phase. At the same time, at the lower point, the angle of flexion in the knee joint should not be less than 90 °. Your knees should not rest on your chest.
Do not lower the platform below- this will force the lower back to break away from the back and take the load, risking injury. Make sure that the lower back is always firmly pressed against the bench.
Advice: spend on the negative phase about 3 seconds. Count to yourself or out loud 1-2-3, lowering the weight. The bottom line is slow negative movement and powerful positive. You will spend 3 seconds on lowering, and your hips will be bloodshot and groan from satiety with work, but believe me - this is a good stress for further adaptation of the body.
Straighten your knees, pushing the weight with your heels, then return the platform to the starting position. We do it on the exhale. This is a positive phase. It should be powerful, fast and confident, but very smooth. When moving from a low point, exclude jerks of the body or head.
Important: Make sure that the knees do not diverge to the sides and do not press against each other during the lift. Press the platform with your heels (press them with force into the platform), but in no case with your socks.
At the top do not straighten your legs completely keep your knees slightly bent. By doing this, we save our joints and keep the load on the legs throughout the set, which is much more effective.
We don’t tear our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t tear off our heels! This is an extremely important point in the correct technique for performing the platform press in any variation and incline!
Hold onto the handrails for all repetitions.
Repeat the movement as many times as required.
Lying on your back
The difference between the vertical leg press and the usual, angular one is that the vector of movement changes - in this case, the knees do not fall to the shoulders, but to the stomach. There are also differences in the position of the feet: in order to be safer and to isolate the quadriceps (conditionally, of course), we choose a narrow stance when pressing the platform or neck.
So the technique: feet should be about 30 centimeters apart. Straighten your legs while pushing the bar/platform up. Watch the position of the pelvis - no twists and twists! Lower. Inhalation is done while moving down. Exhale - when moving up.
In a sitting position
This is an interesting option for muscle loading. Due to the fact that the seat and the bench platform are in the same plane, and there is almost no inclination, the amplitude of movement increases up to 10-15 centimeters!
Considered the safest of all leg presses for your lower back.
Be prepared for your working weight to decrease. How to perform:
Starting position: feet stand on the platform shoulder width apart and at a right angle. The back is tightly pressed against the back of the simulator, hands hold the handrails. The gaze of beautiful eyes is directed forward, the chest is open.
Inhale and as you exhale, push the platform with your heels, moving it back along the sled, without straightening the legs completely at the knee joints and then return to IP. Repeat the specified number of times.
Setting and position of the legs
As mentioned above, this exercise is very variable and leaves room for those interested. By changing the position of the legs on the platform, we emphasize the load on different muscle groups.
So, what options for setting the legs can be chosen when pressing the platform lying:
feet shoulder width apart- load on the quadriceps and hips, the safest option;
feet wider than shoulder width, toes out- the load is shifted to the adductors, the inner side of the thigh is being worked out;
the legs are narrower than the shoulders and are located at the bottom of the platform- study of the outer part of the quadriceps, a traumatic option;
feet at the top of the platform, slightly turning the socks to the sides- the traditional version of the leg press lying on the simulator for girls, because. with it, the gluteal and ischio-popliteal muscles of the thigh are more loaded, a moderately dangerous option;
one leg press- it all depends on setting it around the perimeter, in the classic version, the entire muscle layer of the leg is worked out.
The option is great for girls to create dream priests. BUT THIS OPTION IS FOR ADVANCED. If you are a beginner, please pass by.
It may seem that there is no difference - to press with two legs or one. Try it and find out, but believe me, it's much harder than the classic version! The single leg press is a great way to finish each leg individually and by the way, are you sure your legs are equally strong? The single leg press is a great way to even out your legs, but there is also a high chance of injury!
Platform press with a focus on the buttocks: for women
The beautiful sex is ready for a lot for the sake of pumping and increasing the center of the universe. Let's take a look at the 4 most popular options for leg presses in the hummer and other machines:
Leg press sitting in a horizontal simulator. We often see girls in the gym doing a horizontal leg press with a twist to work out the buttocks, but they are categorically against this: firstly, some turn around in such a way that the whole point is lost and you get a banal leg press.
Secondly, in this position of the hip and lower back, an injury is much more likely, which you then suffer to heal. Yes, and in twisting the pelvis there is no benefit for the buttocks, but there is harm to the sacrum.
One leg press in the gravitron. Well, firstly, you should not use the simulators for other than their intended purpose, especially, you do not need to play with your knees. The knee joint is a fragile thing, which, however, can desperately ruin your life.
The knee loves stability, so cross movement (such as cross lunges) is very traumatic, especially if you have any problems or for beginners. We do not recommend this type of exercise to anyone!
This version of the bench press with one foot of the platform on the buttocks, we consider useless.
Leg press classic (inclined) with a wide stance. It is believed that if you turn your feet outward at 45 degrees and put your legs wide at the very top of the platform, then the load will be taken by the inner surface of the thigh and gluteal muscles.
In general, they, of course, will be loaded, however, any kind of legs with no matter what position of the legs always loads the quadra more, it will not work to isolate and load the gluteus to a greater extent!
For this purpose, and are much more suitable.
Band press. A good option, static tension always adds heat to the muscles due to.
Worst option: in the horizontal press / in the Smith lying with a wide stance. Only worse. Remember, the fact that this simulator was created for rehabilitation does not mean that you cannot get injured in it, it will not tolerate all kinds of “perversions”.
We want to especially note that it is dangerous to perform variations of the leg press for the buttocks or hamstrings with a wide stance in the vertical press machine or Smith. The slightest technical oversight will lead to the fact that the coccyx will be twisted and lifted up, and this position of the lower back is extremely traumatic.
Standing in the Hack car. Here, firstly, we do not understand why this movement is generally called a reverse leg press, if this is a squat - the location of the legs is normal. And secondly, again, we see no reason to do it at all in principle: neither for the buttocks, nor for the development of quadriceps.
The fact is that the danger of hack squats is that when you perform them, you get an unnatural load on the knee joints. The fact is that when supporting the back, in addition to gravity, the skeleton is also affected by the reaction force of the support.
When the knee joint is in a flexed position, a force is generated that is transmitted by the femur and directed horizontally forward. In physics, this force is called "shear force". This load is very specific to the knee joint and most likely leads to knee injury. So it's not worth the risk.
And yes, the question to answer: which is better, Hack squats or leg presses, the answer is unequivocal: the second option!
So, first, we select the average weight for 20 warm-up repetitions. Complete them.
Increase the weight. Now you need to do 15 regular reps, then immediately do another 5 reps, but use the full stop technique. Lower the weight to the end, relax your legs for a split second, and then squeeze out with explosive force.
Increase the weight slightly again. Now do 10 regular reps and 10 full stops.
This set, after which most people fall from the simulator in a practically unconscious state. Add weight again, and do 5 regular reps and 15 full stops.
Try drop sets.
The bottom line is that you perform your working weight for a given number of repetitions. Then reduce the working weight and work another approach without a break. Then again reduce the weight and another approach. Your body will languish in pain, and lactic acid will fill the entire muscle volume until you calm down.
Don't do calf presses (high stance)!
Although this option is offered as an option for pumping calves, it is very dangerous and harmful to the knees! You never know, do not pull the weight and the platform will jump off - brrr, even thinking is scary.
Take a chance and try out the full stop leg press.
If you are already an experienced visitor to the hall, then this is probably the most brutal training option for you.
To use this method, you'll need a machine that has range-of-motion restraints to keep the weight from pushing down on you. IN NORMAL WE DO NOT. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit.
The main point is to stop with complete relaxation of the legs:
What is the difference with the classic version: usually you do NOT lower the weight until it touches the limiters.
What to replace in the hall and at home
In principle, if it’s counting, if you can’t do a leg press, then it’s not at all necessary to replace it with something. As an alternative for leg training, we can offer you the following exercises:
Squat This is a common, but in our taste, somewhat silly recommendation. Because if you can’t press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much harder and requires more skill and health. So the maximum that can be offered is dumbbell squats.
As a multi-joint, basic exercise, instead of a leg block press, you can offer , stepping on a cabinet with weights and, but here the situation is approximately the same as with the squat. Especially if you have problems with your back or knees: here the mentioned exercises are allowed only with the approval of a doctor and only without weight.
What is left for us? In principle, not so little: gluteal bridge, leg swings. These options are also suitable for answering the question of how to replace the bench press at home.
Mistakes with a photo: if your legs hurt after a workout
What are you doing wrong if you have leg pain after the leg press? How to do the exercise correctly (here about the article about):
World record
Some interesting facts: in the leg press it is possible to work with a very large weight (unlike the same squats). Pay attention to yourself: we give a tooth that the working weight in the dima with your legs is decently more than in the squat with a barbell!
So, the world record belongs to the American Pat Robertson, who shrugged his legs up to 1225 kg. There are also videos in which bodybuilder Ronnie Coleman squeezed 1024 kg for 8 times. According to some reports, with an incomplete range of motion, some athletes can squeeze up to 1363 kg., However, there is no evidence.
If your knees hurt after
As in squats, in bench presses you need to watch your knees - so that they do not "stop" over the line of socks. Place your feet close to the top edge of the platform. If you put them lower, the “care” of your knees is guaranteed to you.
Place your feet so that you press on the platform with your heels, not your toes. Otherwise, the knee joints will experience a traumatic load.
Do not try to lower the platform as low as possible. At the lowest point, you will inevitably have to tear your pelvis off the support, and this is a direct threat of injury and subsequent lower back pain.
Your lower back should be firmly "glued" to the support! First, ask someone to look after you. Let him follow the correct technique from the side and indicate to you the safe boundaries of the press.
Never bend your knees at an angle equal to or greater than 90 degrees. When bending the legs at an angle of less than 90 degrees, the load presses on the knee joint, and if the angle is more than 90 degrees, it can injure.
Bringing your knees to your chest is not something that is not necessary, but impossible! If this exercise is performed incorrectly, the knees are injured with relatively small weights.. So watch your technique carefully.
You need to take care of your knees, especially damaged ones, but this does not mean that you urgently need to give up sports and fitness. The usual light run on asphalt in sneakers with thin soles can lead to pain, it is important not to turn it into chronic status. Some ointments that were advised in a pharmacy are not enough - for example, stretching and yoga are well prepared and prevent sprains, have a positive effect on the health of the joints. Find classes near your home or work and schedule your workouts with our free Sport Priority mobile app.
It is good to use all the means at once: regularly take time to warm up, hitch, stretch. If the pain in the knee joint still could not be avoided, it is worth changing the usual exercises a little - a modified (lightened) training stabilizes the knee, since it is stability that this risk zone needs the most.
Barbell exercises
The most common knee injuries are meniscal injuries, ruptures of the ligaments that strengthen the knee joint, and fractures of the bones that form it. Most often they appear due to the underdevelopment of the muscles around and a strong shock load.
There is a myth that for knee health, you need to forget about squats with a barbell. On the Internet, there are also recommendations to replace the exercise with a bench press and focus on the development of the quadriceps (large quadriceps muscle on the front of the thigh). Experienced fitness trainers advise not to trust the rumors: the emphasis on quadriceps training can only do harm.
The fact is that this muscle can increase the load on the anterior cruciate ligament, while it suffers most often from knee injuries. Another common injury is sprains: it is obvious that stretching a sprain is not entirely beneficial. It is more important to train the back of the thigh, this will reduce the load on the damaged areas.
If the squat is painful, replace it with a deadlift.
Do not reduce the amplitude of exercises, it is better to completely stop doing them. Take the same squat as the most painful exercise for knee pain - fellow bodybuilders will advise you not to completely bend your knees. Don't listen to them, even if you find it easier to do squats.
Squatting not at full depth, we get much less tired. In this case, there is a chance to start exercising with more weight than your knees can support. In addition, the 90-degree angle for the knee joint is the most unstable - the parts of the joint move very easily relative to each other.
Don't stress your ligaments, instead continue to squat all the way, but with significantly less weight. And you know, it’s better to forget about the “half squat” altogether - find a professional trainer, let him show you the correct deep squat technique with the right position of the pelvis and hips. You will not notice how you will switch from light weights to heavy ones, while your knees will only strengthen.
Use a ladder or step. Exercise - classic side lift, just gently get up on the step / step on one leg, fully straighten the leg at the knee, just as slowly go down. Use weights - take dumbbells with a small equal weight in each hand.
For sore knees, isometric exercises from a prone position are also good.. For example, a bridge with one support: lie down on the mat, bend your legs at the knees, put your hands on the floor and keep your balance with them. Raise your buttocks off the floor so that your hips and torso form a straight line. Extend one leg at the knee, making the shin a continuation of the torso-thigh line. Hold for a few seconds, repeat the exercise on the other side.
Do the deadlift with dumbbells or a barbell on one leg: stand up straight, bend one leg at the knee and begin to lean forward, moving the bent leg back and up. Bend the supporting leg at an angle of no more than 10 degrees, do not keep it straight. Hold this position, straighten up and smoothly change legs.
Aerobic activities
Until the pain subsides (that is, the inflammation does not pass), some cardio loads will have to be postponed. Not only obvious run And jumping, but also active dances, including salsa, zumba and others, as well as classical aerobics with step. Trampolines also - soft landings do not meet the requirements for joint stability.
Water is one of the best ways to stay in shape and protect your legs. Aqua aerobics, any kind of swimming and pool activity are your best friends. You can try both therapeutic water aerobics, and the usual one, without a therapeutic effect.
Walking, Nordic walking, cycling, cycling and elliptical also at the same time provide a sufficiently high level of activity, strengthen the muscles around the knee joint and unload it. Scandinavian sticks will transfer part of the load to the hands. But it’s better not to get up on skis: although there is also unloading of the legs here, the knees will be too mobile. Maybe some of these types of training you have not tried yet? Check out our Sport Priority app and find free trial classes for yourself.
What else is worth giving up in the gym?
From any kind of fitness and exercise that can contribute to joint displacement. These are all kinds of twists, turns of the body on straight legs, as well as exercises on mobile and unstable platforms and surfaces. So, exclude simulators barefoot, fitball, balls and similar projectiles.
Forward lunges should be done with care, as perfect technique is difficult to achieve. It is better to lunge backwards, this is a much more useful option. Ligament regeneration occurs more actively during an increase in blood circulation, warm up the joints with multiple sparing repetitions, not reaching the pain threshold. Warming gels and ointments will also not be superfluous as an assistant.
- I am 14 years old and I have been training for about a year. The first successes appeared, but here's the problem - my knees hurt. Maybe I'm doing too much heavy squatting and leg presses? In any case, I would not like to stop training legs. On the other hand, will I become disabled? Are there any exercises that work on the leg muscles, but do not overload the knees? (question)
We must go to the doctor. Any, even mild pain in the knee is very serious. And it is not at all necessary that this pain is caused by training. There are about a dozen diseases of the knee joint in the world, and none of us is immune from them. It is necessary that the doctor took an x-ray and made an accurate diagnosis. If it turns out that your knees are medically healthy, then you really have overloaded your joints with heavy training.
How can you go on? For starters, let me tell you this. Even in purely strength sports like powerlifting or weightlifting, barbell weight is not the main training factor. And even more so in bodybuilding. - this is a whole system of interrelated and equal factors, such as your genetics, life circumstances, the ability to fully relax after training, nutrition, sports experience, training experience and level of athletic fitness. This is all that determines the size of the training weights, and not at all an arbitrary desire to pull more. If every time in the gym you try to mechanically lift weights without taking into account all of the above, this will sooner or later lead to stagnation of results and injury. How are the legs usually? The newcomer looks in the mirror and sees with despair that his legs are a bit thin. Then he pounces on the weights with enthusiasm proportionate to his desperation. And he wondered why his leg muscles were lagging behind?
Indeed, why? Yes, because he has a weak genetic base. There are a lot of guys around who don’t need to swing their legs at all - they already have fat ones. Our beginner, on the other hand, lacks natural muscle mass, which automatically means thin bones and relatively weak joints. Agree, how can you grab onto big weights here?
What about food? Most novice teenagers eat what is prepared for them at home. This is food for the whole family. It often does not meet the needs of a bodybuilder either in terms of calories or nutritional composition. What about sports nutrition products? Which teenager has money for them? What about rest? The next day after a hard workout, you need to reduce any physical activity to almost zero. Sit, lie - and so on until the evening. Who can afford this?
So it turns out that choosing the level of load in the hall, you need to take a serious amendment to your life. Otherwise, you will undermine the already weak genetic resources of your body, that's all.
So, remember, big weights by themselves will not give mass. But how to find the optimal weight for yourself? The task seems difficult, but in fact it is very simple. The criterion for everything is high. Yes Yes exactly!
Let's say you're doing a bench press. Start experimenting: add weight, then decrease a little, add a little again. At the same time, use very small pancakes of 250-150 years. I will say in advance that all weights will seem to you approximately the same in feeling - somehow neither this nor that. And suddenly, when you set the next weight, you will feel: here! here it is! You will do a set, and your head is spinning: well, great! well, kaif!
This feeling, unlike anything else, indicates that the weight is extremely accurate for your physiological capabilities. In general, this is a broad concept that includes both the work of the heart and anatomical features (it happens that excessive weight blocks the work of synergistic muscles - they are too weak and therefore cannot stabilize the work of the joints) ... But the most important thing is that weight corresponds to the power potential of the muscles, which means that the muscular system works powerfully, efficiently and in a coordinated manner.
Now let's think about what happens if you take the weight above the optimal. He is no longer strong enough for his muscles. Therefore, at any point in the amplitude, you cannot keep the weight, as they say, "on the muscles." Part of the load involuntarily takes on the joints and ligaments. And this is the prerequisite for injury. Regular overload of the bone-ligamentous apparatus leads to tears of the connective tissues, small cracks in the cartilage, inflammation of the rubbing surfaces of the joint. Hence the pain.
Let's talk about the knees. When you stand with a barbell on your shoulders, the pressure on the knee joints is not so great, since the load is distributed in addition between the spinal column and the hip joint. But when you go down into the squat, the picture changes. B tension increases, and it is the greater, the farther the knees are from the center line of the body, on which the center of gravity is located. Interestingly, squats, while appearing to be a "harder" exercise than leg presses, lunges, and machine hack squats, are the least damaging to the knees.
When you squat, you tilt your torso forward, bringing your body's center of gravity closer to your knees. And this just reduces stress on the knee joints. But presses, lunges and hacks have a different biomechanics. Hence the greater pressure on the knees.
In theory, squats are the safest for the knees. However, in practice, they most often cause injury, since in the last repetitions from the bottom position, many try to get up "cheating". And this is death for the knees! To avoid the temptation to cheat, take less weight. And this will not mean a rollback in terms of mass. It has been proven that 12-15 reps per set grow the fastest. (But a small number of repetitions does not give such a result.)
If your friend is trying to get you into a "who can squat with more weight?" challenge, offer him different terms - "who can do the most reps?". As for additional exercises, such as leg presses and hack squats, you should not lean too much on them. In any case, stick to the rule: at least 10 reps per set!
In short, here is my recipe. The main exercise is squats with a weight that allows you to do 12-15 reps in a set perfectly technically. Everything else - leg presses, lunges and hacks - use as an aid, but again with a large number of repetitions per set. If you listen to me, then in time your knees will get stronger and the pain will go away. So, it's up to you...
There is probably no such person who visits the gym, but is not familiar with the leg press in the simulator.
It is performed by women and men, girls and boys - this is a universal exercise loved by many for working out the muscles of the legs and buttocks, many replace them with a squat.
But is the leg press on the simulator so effective? Will you get the promised effect or is the simulator a dummy?
In this article, we will analyze this movement from all “sides”, which muscles work in the bench press, consider the nuances of the execution technique for women, sitting, standing, how to properly place the legs during the bench press and what the placement of the legs affects!
What is it
leg press(or bench press on the simulator) - i.e. multi-joint (the hip, knee and ankle joints are involved) exercise for the leg muscles in the simulator at an angle of 45 degrees, which consists in bending and then extending the legs.
As a rule, big pumped up uncles refer to this exercise on the simulator with "cold", assuring that the squat is a much more important exercise for mass growth. Well, let's find out!
How much does the platform for the simulator weigh
This is an interesting but difficult question, because manufacturers do not list the weight of an empty bench press platform, and it is not standardized. Here are some examples: the weight of the platform of the BT-202 simulator is 60 kg, in some gyms trainers talk about 25-30 kg.
However, do not rush to rejoice and add these 60 kilos to your working weight. The fact is that the load in in simulators in which the movement is performed at an angle to the base (in this case it is 45 degrees) will be considered as follows: the sine of this angle, i.e. 0.7 times the weight of the platform - i.e. from 60 kg. you will get a load of 42 kg., from 30 - 21.
What muscles work
The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, the targeted muscles. What is pumping each of them?
In a classic simulator at an angle of 45 degrees
This is the good old incline leg press (or, as they say, incline), with a probability of 98% in your gym is exactly this. It is easy to use, versatile and extremely popular among gym goers.
There will be no particular surprise here, however, we will additionally note which muscles do not work in this simulator: this is where the platform press is of particular benefit. So, the exercise is designed to strengthen:
on the anterior biceps of the thigh,
inner and posterior thigh,
gluteal muscles.
In addition, we want to add that the hip, knee and ankle joints are involved in the leg press.
in vertical
Outdoor leg press machine In addition to the classic angle leg press, there is also a vertical bench press of a horizontal platform lying down. This is not a very well-known variation and is extremely rare to find in the gym. With the vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude.
This allows you to isolate the load on the lower part of the quadriceps (teardrop-shaped muscle), which will make the leg bulkier at the bottom of the thigh, closer to the knee.
If you need just such a load, then you can perform this exercise in the Smith machine, for normal performance you only need the help of an experienced partner who will open and close the safety mechanisms.
sitting
Or horizontal leg press. A more common option than the previous one, but not as much as the classic one. The exercise also belongs to the basic ones, the main movement in it is a push. It is used, as a rule, in order to work out the muscles of the anterior surface of the thigh.
So what muscles are involved:
main- quadriceps (quadriceps femoris)
synergists- large gluteal, large adductor, soleus,
dynamic stabilizers- biceps femoris, calf.
Efficiency
Simple, clear technique. Everything is extremely transparent and understandable. In terms of technique, this exercise is much simpler than squats with a barbell, of course, it lags behind them in terms of performance, but not by much. It is always easier for beginners to learn how to do a leg press than how to squat correctly.
Great variability. There are several variants of the leg press, in which, with different positions of the legs, the emphasis shifts to different muscle groups.
Improved blood flow. When doing a leg press, blood circulation in the pelvic organs increases, which leads to the production of testosterone, which is necessary for muscle growth and improved blood flow to the female organ (and as a nice bonus, it also stimulates libido 😉).
Exit the training plateau. By engaging the ankle, knee, and hip joints in one economical movement, you will be able to take on new weights that are not available while you are in the squat, and thereby give rise to strength growth.
In addition, the body needs an emotional slap in the face, which helps to establish a connection.
Concentrated study of the muscles of the legs. By performing leg presses, the quadriceps and hamstrings receive a concentrated, targeted load. This is achieved due to the economy and ease of movement (flexion-extension) and the switching off of the muscles of the stabilizers.
Which is better: barbell squats or bench press
We answer the most popular question: what to choose, squat or leg press? What will be more effective for working out muscles and growing muscle mass? Which option is suitable for a hernia of the lumbar spine?
For muscle growth
In general, it is much more difficult to correctly perform squats with a significant weight for you than a leg press. The greater the weight, the more precise the movement mechanics must be. Everything here plays a crucial role, from the setting of the feet and the correct distribution of weight to the position of the shoulder blades.
So the leg press will be easier to play with and put more stress on the muscles: you can do drop sets, fixed negative reps (all of which will be discussed below) and not be too afraid of injury - with a squat, all this is much more difficult to do.
To be honest, there are no normal studies on what builds muscle better, so it seems to us that these 2 exercises are on the same level, with the only difference being that barbell squats are much more technically more difficult and involve more muscles.
On the ass
Definitely, squats have a better effect. The explanation will be 2 paragraphs down!
For problems with the spine
There is an opinion that squats can be replaced with platform presses. Many modern trainers give this advice to people with various spinal problems as an alternative to squats due to the fact that the load on the lumbar spine is reduced.
Let's start with what it is two completely different exercises. If a person really has some problems with the spine, but he still wants to pump his legs, then yes, for a while we can replace the platform squat. But first of all, it is necessary to understand what exactly the problems are.
Attention: our article is not a reason for action or inaction. First of all, your doctor should explain to you what kind of loads are contraindicated for you.
With leg presses, the load is more purposefully placed on the hip joint, on the region of the sacrum, pelvic bones, and knee joints. We are not standing while doing this exercise, and stabilizing muscles are not involved in maintaining tone but. Therefore, sometimes the situation can worsen from the leg press, on the contrary. the inclusion of the muscles of the body helps to strengthen the tone of the lower extremities, thereby minimizing injuries.
The minimum load on the spine is in the prone position. In a standing position - the usual load, natural. AND the greatest load on the spine occurs in a sitting position. As doctors say, standing is more useful than sitting, but lying down is more useful than standing.
When standing, many muscles are included in the work, including the iliopsoas, square muscles of the lower back, gluteal muscles, etc. All these muscles help keep the spine in good shape..
Sitting in the simulator, we practically turn off these muscles, which means we increase pressure on the lumbar region. So all these “let's pump up the ass in the leg press” do not work - the load on them goes in so far as it will have to be perverted in order to transfer it there.
Very often in people, when performing this exercise, tired neck. Everyone knows that the cervical region is directly related to the lumbar. In this case, do not forget about the neck-tonic reflex: tilting the head back, we automatically increase the deflection in the lower back.
Thus, the standard recommendation for leg presses is to keep your head pressed against the bench. But in this way there will be increased hyperlordosis in the cervical region, the deflection in the lower back will automatically increase, which means an increase in pressure on the intervertebral discs. Thus, this exercise can lead to injury.
If put a small pillow under the neck, the spine will take a more natural position, the lordosis will decrease, the load from the lumbar will go away.
Anyway: with problems, it is better to consult a doctor, and not to perform exercises by reading an article on the Internet.
For diseased joints
We also want to note one more fact: those who say that in the leg press the load on the knees is less than in the squat, they are mistaken.
With hemorrhoids
By the way, they often ask what is better for hemorrhoids, and so, here the answer is very simple: nothing. Strength exercises for hemorrhoids are not prohibited, on the contrary, they are encouraged, but with restrictions and in consultation with a proctologist. Many doctors believe that a complete rejection of physical activity will complicate the course of the disease (as is the case with protrusions and hernias of the spine)!
The most important thing is to abandon the loads associated with a sharp rise in intra-abdominal pressure, i.e. those where a combination of strength and speed is required, as well as heavy weights. It is also important not to hold your breath during the entire movement and to perform the exercises smoothly.
Technique: how to do it right
It seems to be an easy exercise, but in fact there are many subtleties in its implementation. How to do a leg press on the simulator:
Ordinary
“Throw” on the simulator on both sides the required weight from pancakes. Advice: always use the same pancakes in all simulators so that the load is the same. Those. no need to hang on the leg press on one side 10 kg with one pancake, and on the other 2 to 5 kg.
Take a starting position and place your feet shoulder-width apart in the middle of the platform. Tighten your belly. Breathe from your chest. The center of pressure is transferred to the heels.
Leaning against the platform, slightly feed it with your feet forward, relieving the load from the stoppers. Hold the platform up. The feet should always be firmly on the platform, and the heels should not come off it throughout the entire set. Keep your hands firmly on the handrails - it is easier to maintain a stable body position.
Slowly lower the cart down to a 90 degree angle at the knee joint.
Perform lowering while inhaling. This is the negative phase. At the same time, at the lower point, the angle of flexion in the knee joint should not be less than 90 °. Your knees should not rest on your chest.
Do not lower the platform below- this will force the lower back to break away from the back and take the load, risking injury. Make sure that the lower back is always firmly pressed against the bench.
Advice: spend on the negative phase about 3 seconds. Count to yourself or out loud 1-2-3, lowering the weight. The bottom line is slow negative movement and powerful positive. You will spend 3 seconds on lowering, and your hips will be bloodshot and groan from satiety with work, but believe me - this is a good stress for further adaptation of the body.
Straighten your knees, pushing the weight with your heels, then return the platform to the starting position. We do it on the exhale. This is a positive phase. It should be powerful, fast and confident, but very smooth. When moving from a low point, exclude jerks of the body or head.
Important: Make sure that the knees do not diverge to the sides and do not press against each other during the lift. Press the platform with your heels (press them with force into the platform), but in no case with your socks.
At the top do not straighten your legs completely keep your knees slightly bent. By doing this, we save our joints and keep the load on the legs throughout the set, which is much more effective.
We don’t tear our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t tear off our heels! This is an extremely important point in the correct technique for performing the platform press in any variation and incline!
Hold onto the handrails for all repetitions.
Repeat the movement as many times as required.
Lying on your back
The difference between the vertical leg press and the usual, angular one is that the vector of movement changes - in this case, the knees do not fall to the shoulders, but to the stomach. There are also differences in the position of the feet: in order to be safer and to isolate the quadriceps (conditionally, of course), we choose a narrow stance when pressing the platform or neck.
So the technique: feet should be about 30 centimeters apart. Straighten your legs while pushing the bar/platform up. Watch the position of the pelvis - no twists and twists! Lower. Inhalation is done while moving down. Exhale - when moving up.
In a sitting position
This is an interesting option for muscle loading. Due to the fact that the seat and the bench platform are in the same plane, and there is almost no inclination, the amplitude of movement increases up to 10-15 centimeters!
Considered the safest of all leg presses for your lower back.
Be prepared for your working weight to decrease. How to perform:
Starting position: feet stand on the platform shoulder width apart and at a right angle. The back is tightly pressed against the back of the simulator, hands hold the handrails. The gaze of beautiful eyes is directed forward, the chest is open.
Inhale and as you exhale, push the platform with your heels, moving it back along the sled, without straightening the legs completely at the knee joints and then return to IP. Repeat the specified number of times.
Setting and position of the legs
As mentioned above, this exercise is very variable and leaves room for those interested. By changing the position of the legs on the platform, we emphasize the load on different muscle groups.
So, what options for setting the legs can be chosen when pressing the platform lying:
feet shoulder width apart- load on the quadriceps and hips, the safest option;
feet wider than shoulder width, toes out- the load is shifted to the adductors, the inner side of the thigh is being worked out;
the legs are narrower than the shoulders and are located at the bottom of the platform- study of the outer part of the quadriceps, a traumatic option;
feet at the top of the platform, slightly turning the socks to the sides- the traditional version of the leg press lying on the simulator for girls, because. with it, the gluteal and ischio-popliteal muscles of the thigh are more loaded, a moderately dangerous option;
one leg press- it all depends on setting it around the perimeter, in the classic version, the entire muscle layer of the leg is worked out.
The option is great for girls to create dream priests. BUT THIS OPTION IS FOR ADVANCED. If you are a beginner, please pass by.
It may seem that there is no difference - to press with two legs or one. Try it and find out, but believe me, it's much harder than the classic version! The single leg press is a great way to finish each leg individually and by the way, are you sure your legs are equally strong? The single leg press is a great way to even out your legs, but there is also a high chance of injury!
Platform press with a focus on the buttocks: for women
The beautiful sex is ready for a lot for the sake of pumping and increasing the center of the universe. Let's take a look at the 4 most popular options for leg presses in the hummer and other machines:
Leg press sitting in a horizontal simulator. We often see girls in the gym doing a horizontal leg press with a twist to work out the buttocks, but they are categorically against this: firstly, some turn around in such a way that the whole point is lost and you get a banal leg press.
Secondly, in this position of the hip and lower back, an injury is much more likely, which you then suffer to heal. Yes, and in twisting the pelvis there is no benefit for the buttocks, but there is harm to the sacrum.
One leg press in the gravitron. Well, firstly, you should not use the simulators for other than their intended purpose, especially, you do not need to play with your knees. The knee joint is a fragile thing, which, however, can desperately ruin your life.
The knee loves stability, so cross movement (such as cross lunges) is very traumatic, especially if you have any problems or for beginners. We do not recommend this type of exercise to anyone!
This version of the bench press with one foot of the platform on the buttocks, we consider useless.
Leg press classic (inclined) with a wide stance. It is believed that if you turn your feet outward at 45 degrees and put your legs wide at the very top of the platform, then the load will be taken by the inner surface of the thigh and gluteal muscles.
In general, they, of course, will be loaded, however, any kind of legs with no matter what position of the legs always loads the quadra more, it will not work to isolate and load the gluteus to a greater extent!
For this purpose, and are much more suitable.
Band press. A good option, static tension always adds heat to the muscles due to.
Worst option: in the horizontal press / in the Smith lying with a wide stance. Only worse. Remember, the fact that this simulator was created for rehabilitation does not mean that you cannot get injured in it, it will not tolerate all kinds of “perversions”.
We want to especially note that it is dangerous to perform variations of the leg press for the buttocks or hamstrings with a wide stance in the vertical press machine or Smith. The slightest technical oversight will lead to the fact that the coccyx will be twisted and lifted up, and this position of the lower back is extremely traumatic.
Standing in the Hack car. Here, firstly, we do not understand why this movement is generally called a reverse leg press, if this is a squat - the location of the legs is normal. And secondly, again, we see no reason to do it at all in principle: neither for the buttocks, nor for the development of quadriceps.
The fact is that the danger of hack squats is that when you perform them, you get an unnatural load on the knee joints. The fact is that when supporting the back, in addition to gravity, the skeleton is also affected by the reaction force of the support.
When the knee joint is in a flexed position, a force is generated that is transmitted by the femur and directed horizontally forward. In physics, this force is called "shear force". This load is very specific to the knee joint and most likely leads to knee injury. So it's not worth the risk.
And yes, the question to answer: which is better, Hack squats or leg presses, the answer is unequivocal: the second option!
So, first, we select the average weight for 20 warm-up repetitions. Complete them.
Increase the weight. Now you need to do 15 regular reps, then immediately do another 5 reps, but use the full stop technique. Lower the weight to the end, relax your legs for a split second, and then squeeze out with explosive force.
Increase the weight slightly again. Now do 10 regular reps and 10 full stops.
This set, after which most people fall from the simulator in a practically unconscious state. Add weight again, and do 5 regular reps and 15 full stops.
Try drop sets.
The bottom line is that you perform your working weight for a given number of repetitions. Then reduce the working weight and work another approach without a break. Then again reduce the weight and another approach. Your body will languish in pain, and lactic acid will fill the entire muscle volume until you calm down.
Don't do calf presses (high stance)!
Although this option is offered as an option for pumping calves, it is very dangerous and harmful to the knees! You never know, do not pull the weight and the platform will jump off - brrr, even thinking is scary.
Take a chance and try out the full stop leg press.
If you are already an experienced visitor to the hall, then this is probably the most brutal training option for you.
To use this method, you'll need a machine that has range-of-motion restraints to keep the weight from pushing down on you. IN NORMAL WE DO NOT. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit.
The main point is to stop with complete relaxation of the legs:
What is the difference with the classic version: usually you do NOT lower the weight until it touches the limiters.
What to replace in the hall and at home
In principle, if it’s counting, if you can’t do a leg press, then it’s not at all necessary to replace it with something. As an alternative for leg training, we can offer you the following exercises:
Squat This is a common, but in our taste, somewhat silly recommendation. Because if you can’t press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much harder and requires more skill and health. So the maximum that can be offered is dumbbell squats.
As a multi-joint, basic exercise, instead of a leg block press, you can offer , stepping on a cabinet with weights and, but here the situation is approximately the same as with the squat. Especially if you have problems with your back or knees: here the mentioned exercises are allowed only with the approval of a doctor and only without weight.
What is left for us? In principle, not so little: gluteal bridge, leg swings. These options are also suitable for answering the question of how to replace the bench press at home.
Mistakes with a photo: if your legs hurt after a workout
What are you doing wrong if you have leg pain after the leg press? How to do the exercise correctly (here about the article about):
World record
Some interesting facts: in the leg press it is possible to work with a very large weight (unlike the same squats). Pay attention to yourself: we give a tooth that the working weight in the dima with your legs is decently more than in the squat with a barbell!
So, the world record belongs to the American Pat Robertson, who shrugged his legs up to 1225 kg. There are also videos in which bodybuilder Ronnie Coleman squeezed 1024 kg for 8 times. According to some reports, with an incomplete range of motion, some athletes can squeeze up to 1363 kg., However, there is no evidence.
If your knees hurt after
As in squats, in bench presses you need to watch your knees - so that they do not "stop" over the line of socks. Place your feet close to the top edge of the platform. If you put them lower, the “care” of your knees is guaranteed to you.
Place your feet so that you press on the platform with your heels, not your toes. Otherwise, the knee joints will experience a traumatic load.
Do not try to lower the platform as low as possible. At the lowest point, you will inevitably have to tear your pelvis off the support, and this is a direct threat of injury and subsequent lower back pain.
Your lower back should be firmly "glued" to the support! First, ask someone to look after you. Let him follow the correct technique from the side and indicate to you the safe boundaries of the press.
Never bend your knees at an angle equal to or greater than 90 degrees. When bending the legs at an angle of less than 90 degrees, the load presses on the knee joint, and if the angle is more than 90 degrees, it can injure.
Bringing your knees to your chest is not something that is not necessary, but impossible! If this exercise is performed incorrectly, the knees are injured with relatively small weights.. So watch your technique carefully.