Sitting down to perform leg presses might seem like a limitation, but it’s actually an advantage. Because sitting puts your knees at a more neutral angle than the standing position. This makes a seated leg press safer for your knees, as well as easier on your back and glutes. In addition, performing the exercise while seated forces you to activate your quadriceps and hamstrings more than you would during a standing variation. This is because seated leg presses force you to work against your body’s own weight while stabilizing yourself with your feet on the floor.
How to Perform a Seated Leg Press
The seated leg press is done while sitting on a bench with your feet firmly planted on the ground. First, position yourself at the end of the bench with your knees approximately below the level of your hips. The seat should be adjusted so that the angle of your knee joint is the same in the sitting and the bent knee positions. Next, extend your feet out in front of you with your toes facing up. While keeping your back straight, bend your knees and push your feet into the ground as if you’re going to stand up. Then lower yourself back down by extending your legs back out in front of you. After you’ve performed a set, rest for a few seconds, and then repeat.
Benefits of the Seated Leg Press
The seated leg press is an excellent exercise to perform either before or after a workout. It can help you gain strength in your quadriceps and hamstrings, while also building up your glutes. In addition, the seated leg press is a safer alternative to the standing leg press. Because it puts your knees in a more neutral position, meaning they bend less and put less pressure on your joints. Additionally, performing the leg press while seated means you’ll have to engage your core muscles more than you would during a standing variation. This can also help minimise back pain.
Variations of the Leg Press
The seated leg press is just one of many leg press variations you can try. Here are a few others to experiment with. Standing leg press: The standing leg press is the most common leg press variation, where you stand with your feet hip-width apart and toes turned out. Assisted leg press: The assisted leg press is a seated leg press where an exercise bench is lowered to your level. You then extend your legs out and press up using your own strength. One-leg leg press: The one-leg leg press is a challenging variation that requires greater balance and coordination. The Bulgarian split-squat leg press is performed while sitting on a bench and extending one leg out behind you.
Repetitions and Mechanics
The number of repetitions you perform depends on the goal you want to achieve. For example, if you’re trying to build strength, then perform 3-5 sets of between 8-10 repetitions. If you’re trying to build muscle and bulk, then perform 3-5 sets of 6-8 repetitions. The mechanics of the leg press don’t differ much from the standing variation. The main difference is that you don’t have the benefit of pushing off the ground with your toes. Because of this, you’ll have to use your quads and glutes more than your hamstrings.
Muscles Worked
The seated leg press works the quadriceps, hamstrings, and glutes. However, it puts extra emphasis on your quads, meaning the hamstrings and glutes are less activated. The standing leg press puts more emphasis on your hamstrings and glutes, with your quads receiving less activation.
Exercises to make it Easier on your Knees
Feet-elevated seated leg press - This variation involves placing your feet on a raised surface. This makes it easier on your knees, as the blood and pressure flow away from your kneecaps is easier on the leg press variation while seated. The single-leg foot lift variation focuses more on your hamstrings and glutes. While also challenging your core more than other leg press variations.
Exercises to make it Harder on your Knees
Seated leg press with double-leg foot lift, this variation focuses more on your quads and makes the exercise harder on your knees.
Bottom Line
The seated leg press is a great exercise for strengthening your quadriceps and hamstrings. It also activates your glutes, which are commonly neglected in many leg exercises. Because it puts your knees at a more neutral angle, it’s also a safer alternative to the standing leg press. It’s important to select the right seated leg press variation for your fitness level and knee-related concerns. And remember to tailor your reps, sets, and rest periods based on your goals.
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