Platform Hack Single Leg Press. Leg press for girls (pumping buttocks): correct technique
Surprisingly, many beginners underestimate such a great exercise as the leg press or do not get 100% return from it. Do you also think that this is just another leg exercise? OK, let's try to convince you.
The leg press is a super effective, hard and at the same time relatively safe exercise!
In this article we will tell you how to properly use the leg press to maximum results. What is the result for us? - Of course, muscles!
As soon as you begin to use the leg press competently, you will soon want to give up other exercises or classify them as “second-class” exercises.
Many people avoid the leg press because they feel it is not as “functional” as the squat. Make no mistake, the leg press has many uses for achieving muscle hypertrophy.
The leg press machine is a real infernal machine with which you can “torture” your legs in the most perverted ways and they will have no choice but to start growing.
We immediately warn you that in this article we will not:
Find out which is better - squats or leg presses
Teach you how to safely use the leg press
Learn fundamental anatomy
To convince you that if you don’t do leg presses, your legs will dry out so much that they will look like the unhealthy pale legs of old people, speckled with blue veins.
So, let's begin.
#1 Three Second Weight Drop
You may know about this technique, but it’s not enough to know, you have to do it! You will feel a burning sensation in your thighs like never before.When you start doing leg presses with a slow negative phase, it will reduce the lifting weights to some extent. You need to decide what is more important - the number of weights on the machine or effective training?
If you have a partner, let him count out loud for you the first time: 1-2-3. No matter how tempting it may be to shorten the movement phase to 2 seconds, maintain discipline! Force yourself to hold for a full 3 seconds...
At one time, Tom Platz, the owner of monster-like legs, said: “ Forget about heavy scales with a low number of repetitions, as well as about light weights with a large number reps, better do lots of reps with heavy weights for maximum workout intensity!»
#2 Drop sets
Most athletes are afraid of the pain that occurs during drop sets on the leg press. If you want to have toned legs, you will have to learn to tolerate pain or even love it.By the way, what about women who use the principle of drop sets in the leg press? Oh, yes... women have a low pain threshold.
#3 Change the support with your feet
So, your quadriceps are bursting with surging blood, each repetition is accompanied by a wild burning sensation. You can stop the approach, or you can drop a few weights, change the position of your legs and continue the exercise!The feet are parallel and at a short distance (10-15 cm). Stand on the platform lower than you would normally press. In this case, the load is emphasized on the medial vastus muscle. Perform repetitions in a pumping style, i.e. short amplitude and fast movements.
It is very important to press with your heels and not your toes. If you don't have flexible ankles, your heels will lift off the platform. In this case, you need to move your feet a little higher. Find the lowest position in which your heels do not lift off the surface.
#4 Application of tourniquets
Purchase of several sets of harnesses ( for example, EliteFTS) is a good investment in the further progress of your legs. Bands create additional incremental stress and are therefore great for increasing the strength and size of your legs. Bodybuilders who use tourniquets in their training unanimously say that the quadriceps begins to grow literally before our eyes!
It is not necessary to use tourniquets in every approach. This is a technique whose task is to diversify the load and surprise the muscles. Therefore, connect the harnesses in the last 1-2 approaches.
#5 Full stop leg press
Of all the techniques we have discussed so far, this is probably the most brutal!To use this method, you will need a machine that has range of motion limiters. They won't let the weight weigh you down. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit. Watch the video below.
The main trick is stopping with complete relaxation of the legs.
Here's a diagram you can use:
Set 1– Pick up average weight for 20 warm-up reps.
Set 2– 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 all the way, relax your legs for a split second, and then press up explosively.
Set 3– Increase the weight a little again. Now do 10 regular reps and 10 with a full stop.
Set 4- This is the set after which most people fall off the machine in a practically unconscious state. Add weights again, and do 5 regular reps and 15 with a full stop.
Regular reps are when you DO NOT lower the weight until you touch the bars.
#6 Single leg press
It may seem that there is no difference whether you press with two legs or one. Try it and find out! One leg press is great way finish each leg individually at 110%. By the way, are you sure your legs are equally strong?10 reps with one leg, then 10 with the other. Take a 45 second break and repeat. Then before the third set you can take a break for 60 seconds and do another 10 repetitions.
#7 Toe press
The leg press machine can also be used to pump up your calves. Choose an appropriate weight and perform regular calf raises with your legs straight. Experiment with placing your feet on the platform, listen to the work calf muscles. We recommend doing 50 repetitions per set.Leg workout example
Leg bending in the simulator4 sets of 10 reps with heavy weight
Leg press
2 warm-up sets with light weight, 20-25 reps
1 set of 15 reps using method #1 (lowering for 3 seconds)
1 set of 15 reps using method #1 (lowering 3 sec.) and immediately connect method #2 (drop set) - remove 30-50% of the weight and do 25-30 reps, first lowering your feet a little lower (method # 3)
Full stop leg press
4 approaches were described in point #5. Rest between sets of this exercise for 2-3 minutes.
Single leg press
3 sets of 10 reps
Toe press
3 sets of 50 reps
The one-leg incline press is performed in the simulator, it is aimed at working out back surface thighs and buttocks. The platform press is ideal for training the hamstrings, quadriceps, and gluteus maximus muscles. The advantage of this movement is that it is not contraindicated for lower back problems.
Main working muscle groups: quadriceps, hamstrings, glutes.
Accessory muscle group: calf muscles.
Incline press with one leg in the simulator - technique
You can vary the placement of your foot on the platform, thereby emphasizing the load on one or another muscle group. Thus, you will be able to comprehensively work out the muscles of the buttocks and legs in one workout.
The leg press machine allows you to completely remove the load from the lower back, redirecting it to the buttocks and, in fact, the legs. The exercise is not one of the simplest and requires certain skills and athletic training.
Beginners are advised to start mastering it with minimal weights and a small number of repetitions. In addition to detailed muscle development, the single leg press allows you to improve performance in many sports disciplines.
The explosive strength of the knee extensors is important not only in strength sports, but also in all types of running, sports games and skiing. The main thing when working with weights is safety.
For this reason, always train with a harness. If you are a beginner athlete, do not refuse the help of a coach or training partner. Let them be nearby and help you if necessary. You should also pay attention to equipment.
You need comfortable clothing and comfortable shoes with non-slip soles. To perform a single leg press, position yourself correct position in the simulator.
1. To do this, adjust it in accordance with your height and physique, install the desired weight. Bend your back approximately 45 degrees and take a position. Make sure your back and buttocks are pressed firmly into the seat. Place one foot on the platform and the other on the floor. Now you can proceed to the exercise.
2. Slightly lift the platform with your foot and remove the fixing supports.
3. Bend your working leg at the knee, thereby lowering the platform as far as possible. Make sure your knee goes towards your chest and not to the side.
4. When the platform is at the bottom of the amplitude, exhale and perform the press with one powerful effort. Don't straighten your legs all the way. This puts more pressure on your knees and can cause injury. Push down on the platform with your entire foot, pressing into your heels, this will also help protect your knees.
5. Perform all repetitions with one leg. After this, change your legs, having previously fixed the weight on the machine.
If you master the basic technique of pressing, bring the exercise to perfection:
- The load on your quadriceps will increase if you place your foot in the middle of the platform or slightly lower. If you want to shift the emphasis to the muscles of the buttocks, place your foot on top part platforms.
- It's best to do the leg press at the end of your glutes and thighs workout. This will be more effective because the muscles are warmed up as much as possible, and therefore respond better to the load.
- Try to work until failure, that is, until you lose muscle control. The single leg press allows you to maximally work the muscles of the buttocks and thighs.
- By moving your foot along the platform, you can change the emphasis of the load, achieving a comprehensive study of all muscle groups legs. The first results will be noticeable within 1.5 - 2 months after the start of training.
- The relief of your legs will improve, and your strength will increase. Along with the bench press, you can do squats, lunges and other exercises for your legs and buttocks.
- For achievement best results Systematize your meals, ensure yourself proper rest after each lesson and quality sleep.
Leg press is basic exercise, which is aimed at developing, increasing the strength and mass of the legs.
The main muscles involved in this exercise are:
- quadriceps;
- gluteal muscles;
- thigh biceps.
Changing the position of the feet on the platform of the simulator allows you to change the emphasis of the impact loads on various muscle groups. For example:
- if your legs are positioned above the middle of the platform, the main load will fall on the buttocks and hamstrings;
- if you place your legs below the middle of the platform, the quadriceps begin to work harder;
- narrow setting the legs will shift the emphasis to the lateral heads of the quadriceps;
- a wide stance will direct the main load to the adductor muscles inner surface hips;
- Pressing one leg at a time makes it possible to perform the exercise more concentratedly, reduce the load on the joints and load each leg individually evenly. Moving your foot to the top or bottom part platform, you can also “manipulate” the emphasis of the main load.
Initial position:sit on the seat of the exercise machine. Press the back and head of the canvas against its inclined back;
grab the locking stops with your hands;
Place your feet on the platform approximately shoulder-width apart. Spread your socks slightly to the sides;
Once you are comfortable, push the platform up with your feet and unlock the restraints.
Execution technique:
from starting position, while inhaling, smoothly lower the platform until a right angle is formed at the knees;
make sure your knees are level with your feet;
as you exhale, keeping your body still, leaning on your heels, powerfully push the platform up;
to reduce unnecessary and traumatic load on knee joints Do not straighten your legs completely.
While doing the exercise, keep your knees straight and make sure they are level with your feet.
Do not lift your pelvis off the seat.
Before loading the machine large scales, “hone” your technique.
Weight that is disproportionate to your strength increases the risk of injury.
Watch a video about the leg press:
Among fitness fans and healthy image In life, it is widely believed that the leg press in a simulator is suitable for women who want to primarily pump up the muscles of the buttocks.
This is the optimal exercise with which you can achieve an elastic butt without unnecessary stress. For example, squats with a barbell give a load not only to the buttocks, but also to the lower back and calf muscles.
The exercise machine is a more gentle way to develop leg muscles, as it supports the back, relieves excess stress on the spine, and helps to correctly distribute weight (no need to maintain balance).
Proper preparation for the leg press for women
No special preparation is required for the leg press, but warming up your legs is necessary. Exercises on the simulator can be the final stage of the training as a whole.
Warm-up your legs as preparation for working in the simulator
In order to stretch the muscles of the legs, suitable physical exercise: rolls, squats, jumps, running, lunges. The leg press can be additional exercise in a complex of strengthening and tightening the muscles of the legs and buttocks.
Step-by-step technique for performing bench presses on a machine
For effective and safe execution When doing leg presses in a machine, you must follow some rules. The technique for women is no different from the technique for men.
However, it must be taken into account that The leg press works on the leg muscles as a whole., therefore, if you need to pump only the buttocks, you should follow a special technique for performing the exercises.
The bench press technique on the simulator is performed as follows:
- You need to take a position on the simulator: lie down, pressing your back, buttocks and head tightly, and grab the special handles on the sides.
- Place your feet on the platform in the starting position: feet shoulder-width apart, knees bent at an angle of 90 degrees.
- Smoothly lift the platform with your feet, keeping your knees slightly bent.
- Smoothly lower the platform and return to the starting position.
- Repeat the movements the required number of times.
When performing the exercise, you must keep your body motionless and pressed tightly against the back of the machine. The buttocks should also not rise while lifting the platform.
The platform must be raised and lowered using the muscles of the hips and buttocks, without affecting the feet. To do this, the heels must remain firmly on the platform during the exercise. If it is impossible to keep your heels in place, you should place your feet slightly higher on the platform.
How to increase the effectiveness of classes
The most important thing in developing technique is the feeling of how the muscles work.. If there is a feeling of pleasant tension in the back of the thighs and buttocks, it means that the exercise is being performed correctly and the right muscles are pumping.
If there is no feeling that the necessary muscles are working, you should either change the position of the legs (move lower or higher on the platform, place the feet closer, etc.), or increase the load both in weight and in the number of repetitions and approaches.
Vitamins and diet are needed to stay in shape Among the ways to increase the effectiveness of bench presses on a machine are:
- changing the angle of the platform (if the simulator provides such a function);
- holding the platform with straightened legs for 3-5 seconds;
- diet and proper nutrition- unfortunately, without this it will be very difficult to achieve the desired result.
The effectiveness of classes depends on the desired result and general physical fitness
Some people need to get back in shape, tighten their muscles after a break in training, while others need to correct their figure. This is why some will feel the effect of the leg press almost immediately, while others will have to work.
Weight and reps for beginners
To achieve a visual effect, that is, enlargement and rounding of the buttocks, for women the optimal number of leg presses in the simulator will be 12-15 times with a weight of 100 kg or more. But this does not mean that you should immediately take on heavy loads from the first workout.
To begin with, you should do the exercise with a light weight, but with a large number of repetitions. For example, 40 kg for 25 repetitions. However, you can then gradually increase the load in weight, but decrease in repetitions, setting your goal to 100 kg for 15 repetitions.
Important to remember! Before the first lesson on the simulator, you need to start by raising and lowering an empty platform without weight to understand the technique. Then you can calculate your working weight and gradually increase the load.
The first load on the legs should be minimal - with an empty platform Increasing the load is an important component of the effectiveness of the exercise, since without effort the muscles simply will not begin to grow and will for a long time stay at the same level, even if the training is performed frequently with many approaches.
Load by muscle group
The leg press on the simulator is aimed primarily at the following muscle groups:
- quadriceps;
- biceps;
- buttocks.
For most women, the leg press is effective method tighten the muscles of the buttocks, make the butt more elastic. Pumped up and strong legs girls are less interested in slender legs with a toned butt.
However, the leg press machine develops the quadriceps and hamstrings in addition to the buttocks, since all muscles work together. The main thing is to correctly distribute the load for the desired result.
Quadriceps
Quadriceps or quadriceps muscles hips are strong muscles thighs, which help flex and extend the knee joints. For many athletes, developing this muscle is one of the main goals of training, since it is what keeps the human body in an upright position and allows you to jump and run.
To pump up your quadriceps with the leg press, you need to place your feet close together at the bottom of the platform and try not to bend or straighten your knees completely.
Biceps
The biceps or biceps femoris muscles are the back surface of the thighs, allowing you to support the body in a static position. The hamstrings are inextricably linked to the muscles of the buttocks, so the load on the biceps is partially transferred to the buttocks.
Fit slender legs and moderately pumped up biceps always attract attention On a leg press machine, you can develop this muscle group by placing your feet side by side at the top of the platform or with your toes apart, shoulder-width apart.
Buttocks
The buttocks include three muscles - large, medium and small - and help work the quadriceps and hamstrings. On the simulator they are developed together with the biceps, i.e. the feet are installed at the top of the platform.
Restrictions for injury, illness or pain
For injuries and diseases of the legs, joints, and spine, it is necessary to limit the exercise. First of all, this concerns the weight load - heavy weight must be eliminated and the load increased gradually.
You also need to remember about the execution technique: under no circumstances should you fully straighten your knees or lift your heels from the platform or your lower back from the back.
Carefully! If you feel pain in your back or knees during training, you must stop doing the exercise and report the problem to your trainer.
Judging by the technique, the leg press in the exercise machine for women is simple exercise even for beginners to correct their figure and tighten their leg muscles. However, there are some guidelines to keep in mind from trainers regarding breathing, safety, and completion of the workout.
How to breathe correctly
When doing leg presses on the machine, you should breathe properly. The basic rule applies here for both men and women: when bending your legs and lowering the platform towards yourself, inhale, and when straightening your legs, exhale.
Correct breathing important when working with any of the simulators During the exercise, you must carefully monitor your breathing. It should not go astray: holding your breath and its frequency (short pauses between inhalation and exit) are unacceptable. Improper breathing may lead to shortness of breath and ineffective exercise performance.
What safety rules should you remember?
First of all, you need to take care of your knee joints. To do this, when doing leg presses, you must always keep your knees slightly bent, do not straighten them completely and try not to bend them below 45 degrees, especially during the first workouts.
Also, the exercise should be performed with smooth movements, without sharply straightening or bending your knees. IN otherwise the main load will fall on the joints, which can subsequently cause pain, deformation and injury to the knee joint.
In addition, you need to wear sports shoes, which will help prevent your feet from sliding on the platform and ease the load on your joints.
How to end a workout correctly
After working on the machine, you need to relax your leg muscles using simple exercises It is better to break the workout itself into several approaches, that is, give the muscles a break several times, restore breathing, and also change the position of the feet to distribute the load on different muscle groups.
At the end of the workout, you can do alternate presses with one leg, which will help increase the load.. You can also complete the exercise by increasing the speed of raising and lowering the platform.
At the end of your workout, you need to do some stretching.
This means several exercises to stretch and relax the leg muscles and return them to their previous position.
Leg press – effective exercise subject to compliance with technical and safety rules. Of course, to achieve the maximum desired result, you need to consult with a trainer and conduct your first training sessions under his supervision.
Useful information about leg exercises. Leg press. Watch the video:
Leg press: important note for women! Find out the secrets from the video:
Technique for performing the platform leg press. Watch video tips:
