Knee pain - Dorian Yates. How to build workouts for sore joints: shoulder joint

There is probably no person who goes to the gym, but is not familiar with the leg press in the machine.

It is performed by women and men, girls and boys - it is a universal, favorite exercise for working the muscles of the legs and buttocks; many replace it with a squat.

But is the leg press on a machine really that effective? Will you get the promised effect or is this a dummy exercise machine?

In this article, we will analyze this movement from all “sides”, which muscles work in the bench press, consider the nuances of the technique for women, sitting, standing, how to place your legs correctly when doing a bench press, and what influences the placement of the legs!

What is this

Leg press(or platform press on a machine) – i.e. multi-joint (hip, knee and ankle joints) exercise for the leg muscles in the simulator at an angle of 45 degrees, which consists of bending and then extending the legs.

As a rule, big, pumped up guys treat this exercise on a machine with “coldness”, assuring that the squat is much more important exercise for weight growth. Well, let's find out!

How much does the exercise platform weigh?

This is an interesting but difficult question, because... Manufacturers do not indicate the empty weight of the bench press, and it is not standardized. Let's give 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 simulators in which the movement is performed at an angle to the base (in this case it is 45 degrees) will be calculated as follows: the sine of this angle, i.e. 0.7, multiplied by 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, in the targeted muscles. What does each of them download?

In a classic simulator at an angle of 45 degrees

This is good old incline press with your feet (or, as they also say, tilted), with a 98% probability there is exactly one in your gym. It is easy to use, versatile and extremely popular among gym goers.

There won’t be much of a surprise here, but we will additionally note which muscles do not work in this machine: this is where the special benefit of the platform press lies. So, the exercise is designed to strengthen:

on the anterior biceps of the thigh,

inner and back thighs,

gluteal muscles.

In addition, we would like to add that the leg press involves the hip, knee and ankle joints.

In vertical

Outdoor leg press machine

In addition to the classic angled leg press, there is also a vertical horizontal platform bench press. This is a not very well known variation that is extremely rare to find in the gym. With a vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude.

This allows the load to be isolated bottom part quadriceps (teardrop-shaped muscle), which will make the leg bulkier in the lower thigh, closer to the knee.

If you need just such a load, then you can perform this exercise in a Smith machine; for normal execution, 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 is also a basic one; the main movement in it is the push. It is usually used to work the muscles of the anterior thigh.

So, what muscles are involved:

main– quadriceps (quadriceps femoris muscle),

synergists– gluteus maximus, adductor magnus, soleus,

dynamic stabilizers- thigh biceps, 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, in terms of effectiveness it lags behind them, but not by much. It is always easier for beginners to learn how to do a leg press than to learn how to squat correctly.

Great variability. There are several variations of the leg press, in which, with different leg positions, the emphasis shifts to different muscle groups.

Improved blood flow. When performing 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 😉).

Getting out of the training plateau. By engaging the ankle, knee, and hip joints in one economical movement, you will be able to take on new weight that is not available to you while squatting, and thereby give impetus to strength gains.

In addition, the body needs an emotional slap in the face, which helps establish a connection.

Concentrated work on the leg muscles. By performing the leg press, the quadriceps and hamstrings receive a concentrated, targeted load. This is achieved due to the efficiency and ease of movement (flexion-extension) and turning off the stabilizer muscles.

Which is better: barbell squats or bench presses?

We answer the most popular question: what to choose, squat or leg press? What will be more effective for working out muscles and growth? muscle mass? Which option is best for a hernia? lumbar region spine?

For muscle growth

In general, doing squats correctly with a significant weight for you is much more difficult than doing a leg press. The greater the weight, the more precise the movement mechanics must be. Everything here plays a vital role, from foot placement and proper weight distribution to the position of the shoulder blades.

So it will be easier to “play” with the leg press and put more stress on the muscles: you can do drop sets, fixed negative repetitions(all this will be discussed below) and not be particularly afraid of injuries - it’s much more difficult to do all this with a squat.

Let's be honest, there are no normal studies on the topic of what grows muscles better, so it seems to us that these 2 exercises are found on the same level, with the only difference being that squats with a barbell are much more difficult technically and involve more muscles.

On the butt

Definitely, squats have a better effect. The explanation will be 2 paragraphs below!

For problems with the spine

There is an opinion that squats can be replaced with a platform press. 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 up his legs, then yes, for a while we can replace the squat with a platform press. But first of all, it is still necessary to understand exactly what problems we are talking about.

Attention: our article is not a reason for action or inaction. First of all, your attending physician should explain to you what kind of exercise is contraindicated for you.

When doing a leg press, the load is more targeted on the hip joint, on the area of the sacrum, pelvic bones, and knee joints. We don't stand when doing this exercise, And Stabilizing muscles are not involved in maintaining tone A. Therefore, sometimes the situation can worsen from leg presses, because... engaging the trunk muscles helps increase tone lower limbs, thereby minimizing injuries.

The minimum load on the spine is in a lying 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 healthier than sitting, but lying down is healthier than standing.

When performing exercises while standing, many muscles are involved, including the ilio-psoas muscles, quadratus lumborum muscles, gluteal muscles etc. All these muscles help keep the spine in good shape..

When we sit on the exercise machine, we practically turn off these muscles, which means we increase the pressure on the lumbar region. So all this “let’s pump up the butt in the leg press” doesn’t work - the load on them is only to the extent that they have to pervert themselves in order to transfer it there.

Very often, when people perform this exercise, neck gets tired. Everyone knows that the cervical spine is directly connected to the lumbar spine. In this case, do not forget about the cervical-tonic reflex: by throwing our head back, we automatically increase the deflection in the lower back.

Thus, the standard recommendation for leg presses is to keep your head flat on the bench. But in this way there will be increased hyperlordosis in cervical spine, the deflection in the lower back will automatically increase, which means an increase in pressure on the intervertebral discs. Therefore, this exercise may cause injury.

If place a small cushion under your neck, the spine will take a more natural position, lordosis will decrease, and the load will go away from the lumbar region.

Anyway: If you have problems, it is better to consult a doctor rather than perform exercises by reading an article on the Internet.

For sore joints

We also want to note one more fact: those who say that the leg press puts less load on the knees than the squat are mistaken.

For hemorrhoids

By the way, people often ask what is best for hemorrhoids, 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 complete refusal 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 avoid stress associated with a sharp rise in intra-abdominal pressure, i.e. those that require a combination of strength and speed, as well as heavy weights. It is also important not to hold your breath throughout the movement and perform the exercises smoothly.

Execution technique: how to do it correctly

It seems like easy exercise, but in fact there are many subtleties in its implementation. How to do a leg press on a machine correctly:

Ordinary

“Throw” the required weight from pancakes onto the machine on both sides. Advice: always use the same weight plates in all exercise machines so that the load is the same. Those. there is no need to hang 10 kg on one side on the leg press with one plate, and 2 5 kg on the other.

Take your starting position and place your feet shoulder-width apart in the middle of the platform. Tuck your stomach. Breathe through your chest. Place the center of pressure on the heels.

Leaning against the platform, slightly push it forward with your feet, removing the load from the stoppers. Keep the platform up. Your feet should always be firmly planted on the platform and your heels should not leave the platform throughout the entire set. Hold the handrails firmly with your hands - this makes it easier to maintain a stable body position.

Slowly lower the “cart” down to a 90-degree angle at the knee joint.

We lower while inhaling. This is a negative phase. At the same time, in lowest point The angle of flexion at the knee joint should not be less than 90°. Your knees should not touch your chest.

Don't lower the platform any lower- this will force the lower back to come off the back and take the load, risking injury. Make sure your lower back is always pressed firmly against the bench.

Advice: spend on the negative phase about 3 seconds. Count silently or out loud 1-2-3 as you lower the weight. The key is slow negative movement and powerful positive movement. You will spend 3 seconds lowering, and your thighs will be engorged and groaning from satiety with work, but believe me, this is good stress for the body’s further adaptation.

Straighten your knees, pushing the weight through your heels, then return the platform to the starting position. We do it while exhaling. This is a positive phase. It should be powerful, fast and confident, but at the same time very smooth. When moving from the bottom point, avoid jerking your body or head.

Important: Make sure that your knees do not spread out to the sides or press against each other while lifting. Press the platform with your heels (press them forcefully into the platform), but never with your toes.

At the top do not straighten your legs completely, leave your knees slightly bent. This way we protect our joints and keep the load on our legs throughout the entire set, which is much more effective.

We don’t lift our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t lift our heels! This is extremely important point V correct technique performing platform presses in any variation and incline!

We hold the handrails with our hands throughout all repetitions.

Repeat the movement as many times as required.

Lying on your back

The difference between a vertical leg press and a regular angular one is that the vector of movement changes - in this case, the knees drop not 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 narrow setting legs when pressing a platform or bar.

So, the technique: The feet should be approximately 30 centimeters apart. Straighten your legs, pushing the bar/platform up. Watch the position of the pelvis - no twisting or twisting! Lower it. Inhalation is done while moving down. Exhale while moving up.

In a sitting position

This most interesting option muscle loads. Due to the fact that the seat and the bench press platform are in the same plane, and there is almost no tilt, the amplitude of movement increases up to 10-15 centimeters!

It is considered the safest of all leg presses for your lower back.

Be prepared for your working weight to decrease. How to do it:

Starting position: feet stand on the platform shoulder-width apart and at right angles. Your back is pressed tightly against the back of the machine, your 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 your legs completely at the knee joints, and then return to the IP. Repeat the specified number of times.

Staging and position of the legs

As mentioned above, this exercise is very variable and gives scope for those interested. By changing the position of the legs on the platform, we emphasize the load on different groups muscles.

So, what leg positioning options can you choose when doing a platform bench press:

feet shoulder width apart- load on quadriceps and hips, the safest option;

feet wider than shoulders, toes pointing out– the load is shifted to the adductors, being worked out inner side hips;

the legs are narrower than the shoulders and located at the bottom of the platform– working out the outer part of the quadriceps, a traumatic option;

feet at the top of the platform, toes slightly turned to the sides– a traditional version of the leg press on a machine for girls, because with it, the gluteal and ischial-popliteal muscles of the thigh are more loaded, a moderately dangerous option;

single leg press– it all depends on how it is positioned around the perimeter; in the classic version, the entire muscle layer of the leg is worked out.
This option is perfect for girls to create their dream butt. BUT THIS OPTION IS FOR ADVANCED. If you are a newbie, let's pass by.

It may seem that there is no difference whether you 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 hit each leg individually and by the way, are you sure your legs are equally strong? The single leg press is a great way to level up your legs, but it also has a high chance of injury!

Platform press with emphasis on the buttocks: for women

The fair sex is ready to do a lot to pump up and increase the center of the universe. Let's review the 4 most popular options associated with the leg press in the hummer and other exercise machines:

Seated leg press in a horizontal machine. We often see girls in the gym doing a horizontal leg press with a twist to work out the buttocks, but we are categorically against this: firstly, some twist in such a way that the whole meaning is lost and they end up with a banal leg press.

Secondly, in this position of the hip and lower back, injury is much more likely, which you will then have to worry about treating. Yes, and twisting the pelvis is of no benefit to the gluteal muscles, but there is harm to the sacrum.

Single leg press in gravitron. Well, first of all, you shouldn’t use exercise equipment other than for its intended purpose, especially don’t play with your knees. The knee joint is a fragile thing, which, however, can seriously ruin your life.

The knee loves stability, so cross movements (such as cross lunges) are very dangerous, especially if you have any problems or for beginners. We do not recommend this type of exercise to anyone!

We consider this version of the one-leg platform press on the buttocks to be useless.

Leg press classic (incline) with broad setting legs. It is believed that if you turn your feet outward at 45 degrees and place your legs wide at the very top of the platform, the inner thigh and gluteal muscles will take the load.

In general, they will, of course, be loaded, but any kind of kicking with no matter what position of the legs will always load the quadra more, so isolating and loading the gluteal to a greater extent will not work!

For this purpose, and are much more suitable.

Bench press with elastic band. Not a bad option, static tension always adds heat to the muscles due to.

Worst option: V horizontal press/ in Smith lying down with legs wide. It's only worse. Remember, the fact that this simulator is created for rehabilitation does not mean that you cannot get injured in it, it will not tolerate all kinds of “perversions”.

We would especially like to point out that it is dangerous to perform leg press variations for the glutes or hamstrings with a wide stance on a vertical press machine or Smith machine. The slightest technical mistake will result in the tailbone being twisted and lifted upward, and this position of the lower back is extremely traumatic.

Standing in the Gakk machine. Here, firstly, we don’t understand why this movement is even called a reverse leg press, if it’s a squat - the position of the legs is normal. And secondly, again, we see no point in doing 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 do them, you get an unnatural load on your knee joints. The fact is that when you support your back, in addition to the force of gravity, the support reaction force also acts on the skeleton.

When the knee joint is in a flexed position, a force is generated by the femur and directed horizontally forward. In physics, such a force is called “shear force.” This load is very specific to knee joint and is highly likely to lead to knee injury. So you shouldn't take that risk.

And yes, the answer to the question is: which is better, hack squats or leg presses, the answer is clear: the second option!

Try drop sets.

The idea is that you perform your working weight for a given number of repetitions. Then reduce the working weight and work one more approach without rest. Then reduce the weight again and do another set. Your body will languish in pain, and lactic acid will fill the entire volume of the muscles until you calm down.

Don't do toe presses (with high pose legs) to calves!

Although this option is offered as an option for pumping calves, it is very dangerous and harmful to the knees! You never know, you won’t pull the weight and the platform will jump off - brrrr, it’s scary to even think about.

Take a chance and try the full stop leg press.

If you are already an experienced gym goer, then this is probably the most brutal training option for you.

To use this method, you will need a machine that has range of motion limiters to prevent the weight from pinning you down. WE DON'T USUALLY DO IT. Also suitable is a machine in which it is not the weight that moves, but the bench on which you sit.

The main idea is to stop with complete relaxation of the legs:

So, first we perform select average weight for 20 warm-up reps. 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 all the way, relax your legs for a split second, and then press up explosively.

Increase the weight slightly again. Now do 10 regular reps and 10 with a full stop.

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.

What is different from the classic version: usually you do NOT lower the weight before touching the stops.

What to replace in the gym and at home

In principle, to be honest, if you cannot perform a leg press, then it is 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, a little stupid recommendation. Because if you cannot press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much heavier and requires great skills and health. So the most that can be offered is dumbbell squats.

As a multi-joint, basic exercise, instead of the block leg press, you can offer , stepping onto a stand 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 remains for us? In principle, not so little: gluteal bridge, swing your legs. These options are also suitable for answering the question of how to replace the platform press at home.

Photo mistakes: if your legs hurt after a workout

What are you doing wrong if you experience leg pain after doing leg presses? How to do the exercise correctly (here is an article about):

World record

A little interesting facts: in the leg press it is possible to work with a very large weight (unlike the same squats). Please pay attention: we guarantee that the working weight in the leg lift is significantly greater than in the squat with a barbell!

So, the world record belongs to the American Pat Robertson, who leg pressed up to 1225 kg. There are also videos of bodybuilder Ronnie Coleman pressing 1024 kg for 8 times. According to some data, with an incomplete range of motion, some athletes can squeeze up to 1363 kg, but 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 “drive” beyond the line of your toes. Place your feet closer to the top edge of the platform. If you place them lower, you are guaranteed to “care” your knees.

Place your feet so that you press down 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 away from the support, and this is a direct threat of injury and subsequent lower back pain.

Your lower back should be tightly “glued” to the support! First, ask someone to watch you. Let him keep an eye on correct technique from the side and will indicate to you the safe boundaries of the press.

Do not bend your knees at an angle equal to or greater than 90 degrees. When the legs are bent at an angle of less than 90 degrees, the load puts pressure 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 you shouldn’t do, but you can’t! At incorrect execution This exercise injures the knees with relatively light weights.. So watch your technique carefully.

(15)

Even in exercises on simulators, the execution technique is often violated. Today we'll talk about the 6 most common mistakes in the leg press.

At first glance, the leg press in the machine seems very simple exercise. However, many athletes often make mistakes when performing it.

Without the need to balance the machine (as is required in, for example, the barbell squat), the leg press allows you to focus solely on moving the weight from point A to point B. This makes it possible to handle a slightly heavier load than when performing exercises with free weights, such as squats with a barbell. A heavy weights combined with incorrect technique can cause injury.

Let's look at 6 typical mistakes in the leg press.

Excessive platform lowering

One of the main advantages of the leg press over the barbell squat is the back support that the machine's seat provides. But since thoracic region The spine also rests on the backrest, your lower back still remains vulnerable. When you lower the platform too low, you lift your pelvis and even your lower back. It is at this point that the intervertebral discs in the lumbar spine are most at risk, especially if you do not fully control the working weight.

To avoid such negative consequences, stop lowering the platform as soon as you begin to lift your buttocks. You may need an outside observer to tell you when is the best time to do this.

Advice: don't lower the platform even if you feel like you could.

Performing partial reps

Have you heard the saying “partial repetitions lead to partial results”? Couldn't have said it better! Any of you can put a huge working weight on the machine, but if you start moving it only a couple of centimeters (as many do), there will be practically no benefit.

So-called incomplete repetitions do not work out muscle fibers. You're simply not engaging the muscles properly if you're only moving the weight a quarter or even half of the way.

Full repetitions engage the gluteal and hamstring muscles much more actively than incomplete repetitions, especially in the negative (eccentric) phase. Try to lower the platform to the point where it is almost parallel to your thighs, meaning your legs should be bent at about a 90-degree angle at this point.

Shifting heels down

Not every platform has a large area, so in this case you may be tempted to place your heels on the bottom edge of the platform to increase the intensity of your quadriceps work. This is definitely not worth doing!

First, the area of support becomes much smaller when you place your heels over the edge of the platform, which reduces your balance and ability to perform controlled repetitions. Secondly, you have much less labor than when working with the entire surface of the foot. Finally, you increase the stress on the joints in your knees. In general, by doing this, you will not be able to master and properly control heavy weight, and also put your knees at risk.”

The same goes for those who perform negative reps. In this case, the foot should be completely on the platform at all points of the range of motion.

Inward displacement of the knees

As a rule, women make this mistake due to underdeveloped adductor muscles of the thigh and gluteal medius muscles. This increases the risk of ligament injury. Under no circumstances should the knees be allowed to move inward.

Here are some tips to help you avoid making this mistake when performing leg presses (or squats):

Use a leg abduction machine to help develop your gluteus medius muscles.
Use knee wraps. They create tension that helps prevent your knees from collapsing.

Excessive toe rotation in or out

You've probably heard that turning your toes in or out when performing leg extensions on a machine allows you to focus on working the outer or inner thighs, respectively. This is true, but what is good about a leg extension machine is not at all good about a leg press machine.

In a leg extension machine, the feet are not firmly supported. On the leg press machine, on the other hand, the feet take the entire load from the platform, and excessive toe rotation can create excessive pressure that will be absorbed by the knee joints.

Advice: Most people find it best to place their feet shoulder-width apart and point their toes slightly outward, making only small adjustments to this position.

Of course, you can use the position of your legs to shift the main load from one part of the thigh to the other. With the feet in a low position, the quadriceps are more effectively worked (due to a decrease in the activity of the hip extensor muscles and a greater degree of knee flexion), and with a high position, the buttocks and hamstrings are worked more effectively (due to an increase in the activity of the hip extensor muscles and a lesser degree of knee flexion) .

Wider positions are best suitable for people With long legs, are more actively involved inner part hips and buttocks, and narrower ones, on the contrary, its outer part.

Full leg extension

Although it is always recommended to perform repetitions at full amplitude, you still should not fully extend your legs. This is very important because this position shifts the load from the muscles to the joints, and the pressure can be very intense if you are lifting heavy weights.

When you fully extend your legs, you are likely using this pause to catch your breath or adjust your body position. But by doing so, you also give your muscles a break, which is counterproductive to building them.

If you have knee problems, stop when your legs are about 90% extended so that the joint bones do not have maximum contact surface.

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Knees need to be taken care of, especially damaged ones, but this does not mean that you urgently need to give up sports and fitness. An ordinary light jog on asphalt in sneakers with thin soles can lead to pain; it is important not to transform it into chronic pain. The ointments recommended at the pharmacy alone cannot be used - for example, stretching and yoga are good preparations and prevent sprains and have a positive effect on joint health. You can find classes near your home or work and plan your workouts in our free Sport Priority mobile app.

It’s good to use all the remedies at once: regularly devote time to warming up, cooling down, and stretching. If you still cannot avoid pain in the knee joint, you should slightly change your usual exercises - a modified (lighter) workout will stabilize the knee, since it is stability that is needed most in this risk area.

Barbell exercises

The most common knee injuries are damage to the menisci, tears of the ligaments that strengthen the knee joint and fractures of the bones that form it. Most often they appear due to underdevelopment of the surrounding muscles and strong shock load.

There is a myth that to keep your knees healthy you should forget about squats. On the Internet, there are also recommendations to replace the exercise with a bench press and focus on developing the quadriceps (the large quadriceps muscle on the front of the thigh). Experienced fitness trainers advise not to trust rumors: focusing 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 in knee injuries. Another common injury is spraining: obviously, stretching something that is sprained is not entirely beneficial. It's more important to train back surface hips, this will reduce the load on the damaged areas.

If the squat is painful, replace it with deadlift

Do not reduce the amplitude of the exercises; it is better to stop doing them altogether. Let's take the same squat as the most painful exercise for knee pain - fellow bodybuilders will advise you not to bend your knees completely. Don't listen to them, even if you find it easier to do squats.

By squatting not to full depth, we get significantly less tired. In this case, there is a chance to start doing exercises with more weight than your knees can handle. 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.

Do not put additional stress on the ligaments; instead, continue to squat all the way to the end, but with significantly less weight. You know, it’s better to forget about the “half squat” altogether - find professional trainer, let him show you the correct deep squat technique with the desired position of the pelvis and hips. You won’t notice how you switch from light weights to heavy weights, and your knees will only become stronger.

Use a ladder or step. The exercise is a classic lateral lift, just smoothly step up onto the step/step one leg at a time, fully straighten your leg at the knee, and descend slowly as well. Use weights - take a dumbbell with a small, equal weight in each hand.

Also good for sore knees isometric exercises from a lying position. 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. Lift 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 and repeat the exercise on the other side.

Do a deadlift variation with dumbbells or a barbell on one leg: stand straight, bend one leg at the knee and begin to lean forward, abducting bent leg back and up. Bend your supporting leg to an angle of no more than 10 degrees, do not keep it straight. Hold this position, straighten up and smoothly change legs.

Aerobic exercise

Until the pain subsides (that is, the inflammation goes away), some cardio exercises will have to be postponed. Not just the obvious run And jumping, but also active dancing, including salsa, zumba and others, as well as classical aerobics with step. Trampolines too - soft landings do not meet the requirements for joint stability.

Water is one of the the best ways don't lose your shape and take care of your feet. Water aerobics, any type of swimming and activity in the pool are your best friends. You can try both therapeutic water aerobics and regular ones, without a therapeutic effect.

Walking, nordic walking, bicycle, cycle and elliptical trainer also at the same time and provide enough high level activity, strengthen the muscles around the knee joint and relieve stress on it. Scandinavian sticks will transfer part of the load to your hands. But it’s better not to get up on skis: although there is also unloading of the legs, the knees will be too mobile. Maybe you haven’t tried any of these types of training yet? Take a look at our Sport Priority app and find free trial classes for yourself.

What else should you give up in the gym?

From any type of fitness and exercise that may cause joint displacement. These include all kinds of twists, body turns on straight legs, as well as exercises on moving and unstable platforms and surfaces. So, exclude bosu machines, fitballs, balls and similar equipment.

Forward lunges should be done with caution, as perfect technique is difficult to achieve. It is better to do backward lunges, this is a much healthier option. Regeneration of ligaments occurs more actively during increased blood circulation; warm up the joints with repeated gentle repetitions, without reaching the pain threshold. Warming gels and ointments will also not be superfluous as an assistant.

There is probably no person who goes to the gym, but is not familiar with the leg press in the machine.

It is performed by women and men, girls and boys - it is a universal, favorite exercise for working the muscles of the legs and buttocks; many replace it with a squat.

But is the leg press on a machine really that effective? Will you get the promised effect or is this a dummy exercise machine?

What is this

Leg press(or platform press on a machine) – i.e. multi-joint (hip, knee and ankle joints are involved) exercise for the leg muscles in the simulator at an angle of 45 degrees, which consists of bending and then extending the legs.

As a rule, big, pumped up guys treat this exercise on a machine with “coldness”, assuring that the squat is a much more important exercise for mass growth. Well, let's find out!

How much does the exercise platform weigh?

What muscles work

The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, in the targeted muscles. What does each of them download?

In a classic simulator at an angle of 45 degrees

This is the good old incline leg press (or, as they also say, incline), with a 98% probability this is exactly what you should do in your gym. It is easy to use, versatile and extremely popular among gym goers.

on the anterior biceps of the thigh,

inner and back thighs,

gluteal muscles.

In addition, we would like to add that the leg press involves the hip, knee and ankle joints.

In vertical

Outdoor leg press machine

This allows you to isolate the load on the lower part of the quadriceps (teardrop muscle), which will make the leg bulkier in the lower thigh, closer to the knee.

Sitting

So, what muscles are involved:

main– quadriceps (quadriceps femoris muscle),

synergists– gluteus maximus, adductor magnus, soleus,

dynamic stabilizers- thigh biceps, calf.

Efficiency

Great variability. There are several variations of the leg press, in which, with different leg positions, the emphasis shifts to different muscle groups.

In addition, the body needs an emotional slap in the face, which helps establish a connection.

Which is better: barbell squats or bench presses?

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 herniated lumbar spine?

For muscle growth

So it will be easier to “play” with the leg press and put more stress on the muscles: you can do drop sets, fixed negative reps (all this will be discussed below) and not be particularly afraid of injuries - with the squat it’s much more difficult to do all this.

Let's be honest, there are no normal studies on the topic of what grows muscles better, so it seems to us that these 2 exercises are found on the same level, with the only difference being that barbell squats are much more technically complex and involve more muscles.

On the butt

Definitely, squats have a better effect. The explanation will be 2 paragraphs below!

For problems with the spine

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 up his legs, then yes, for a while we can replace the squat with a platform press. But first of all, it is still necessary to understand exactly what problems we are talking about.

Attention: our article is not a reason for action or inaction. First of all, your attending physician should explain to you what kind of exercise is contraindicated for you.

When doing a leg press, the load is more targeted on the hip joint, on the area of the sacrum, pelvic bones, and knee joints. We do not stand while performing this exercise, and Stabilizing muscles are not involved in maintaining tone A. Therefore, sometimes the situation can worsen from leg presses, because... engaging the trunk muscles helps strengthen the tone of the lower extremities, thereby minimizing injuries.

When performing standing exercises, many muscles are involved, including the iliopsoas muscles, quadratus lumborum muscles, gluteal muscles, etc. All these muscles help keep the spine in good shape..

Thus, the standard recommendation for leg presses is to keep your head flat on the bench. But in this way there will be increased hyperlordosis in the cervical region, and the deflection in the lower back will automatically increase, which means increased pressure on the intervertebral discs. Therefore, this exercise may cause injury.

If place a small cushion under your neck, the spine will take a more natural position, lordosis will decrease, and the load will go away from the lumbar region.

Anyway: If you have problems, it is better to consult a doctor rather than perform exercises by reading an article on the Internet.

For sore joints

We also want to note one more fact: those who say that the leg press puts less load on the knees than the squat are mistaken.

For hemorrhoids

By the way, people often ask what is best for hemorrhoids, 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 complete refusal of physical activity will complicate the course of the disease (as is the case with protrusions and hernias of the spine)!

Execution technique: how to do it correctly

It seems like an easy exercise, but in fact there are many subtleties when performing it. How to do a leg press on a machine correctly:

Ordinary

Take your starting position and place your feet shoulder-width apart in the middle of the platform. Tuck your stomach. Breathe through your chest. Place the center of pressure on the heels.

Slowly lower the “cart” down to a 90-degree angle at the knee joint.

We lower while inhaling. This is a negative phase. In this case, at the lowest point, the angle of flexion in the knee joint should not be less than 90°. Your knees should not touch your chest.

Don't lower the platform any lower- this will force the lower back to come off the back and take the load, risking injury. Make sure your lower back is always pressed firmly against the bench.

We don’t lift our pelvis off the seat, we don’t bring our knees inward, we don’t straighten them to the end, we don’t lift our heels! This is an extremely important point in the correct technique for performing a platform press in any version and incline!

We hold the handrails with our hands throughout all repetitions.

Repeat the movement as many times as required.

Lying on your back

The difference between a vertical leg press and a regular angular one is that the vector of movement changes - in this case, the knees drop not 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 position of the legs when pressing a platform or bar.

In a sitting position

This is a very interesting option for exercising muscles. Due to the fact that the seat and the bench press platform are in the same plane, and there is almost no tilt, the amplitude of movement increases up to 10-15 centimeters!

It is considered the safest of all leg presses for your lower back.

Be prepared for your working weight to decrease. How to do it:

Staging and position of the legs

As mentioned above, this exercise is very variable and gives scope for those interested. By changing the position of the legs on the platform, we focus the load on different muscle groups.

So, what leg positioning options can you choose when doing a platform bench press:

feet shoulder width apart- load on quadriceps and hips, the safest option;

feet wider than shoulders, toes pointing out– the load shifts to the adductors, the inner side of the thigh is worked out;

the legs are narrower than the shoulders and located at the bottom of the platform– working out the outer part of the quadriceps, a traumatic option;

Platform press with emphasis on the buttocks: for women

The fair sex is ready to do a lot to pump up and increase the center of the universe. Let's review the 4 most popular options associated with the leg press in the hummer and other exercise machines:

The knee loves stability, so cross movements (such as cross lunges) are very dangerous, especially if you have any problems or for beginners. We do not recommend this type of exercise to anyone!

We consider this version of the one-leg platform press on the buttocks to be useless.

Classic (incline) leg press with wide stance. It is believed that if you turn your feet outward at 45 degrees and place your legs wide at the very top of the platform, the inner thigh and gluteal muscles will take the load.

For this purpose, and are much more suitable.

Bench press with elastic band. Not a bad option, static tension always adds heat to the muscles due to.

Worst option: in a horizontal press / in a lying Smith with a wide stance. It's only worse. Remember, the fact that this simulator is created for rehabilitation does not mean that you cannot get injured in it, it will not tolerate all kinds of “perversions”.

When the knee joint is in a flexed position, a force is generated by the femur and directed horizontally forward. In physics, such a force is called “shear force.” This load is very specific to the knee joint and is highly likely to lead to knee injury. So you shouldn't take that risk.

And yes, the answer to the question is: which is better, hack squats or leg presses, the answer is clear: the second option!

Try drop sets.

Don't do toe presses (with high feet) on your calves!

Take a chance and try the full stop leg press.

If you are already an experienced gym goer, then this is probably the most brutal training option for you.

The main idea is to stop with complete relaxation of the legs:

So, first we perform select an 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 all the way, relax your legs for a split second, and then press up explosively.

Increase the weight slightly again. Now do 10 regular reps and 10 with a full stop.

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.

What is different from the classic version: usually you do NOT lower the weight before touching the stops.

What to replace in the gym and at home

Squat. This is a common, but in our taste, a little stupid recommendation. Because if you cannot press your legs, then it will be completely impossible for you to squat with a barbell - the squat is much heavier and requires greater skill and health. So the most that can be offered is dumbbell squats.

What remains 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 platform press at home.

Photo mistakes: if your legs hurt after a workout

What are you doing wrong if you experience leg pain after doing leg presses? How to do the exercise correctly (here is an article about):

World record

Some interesting facts: in the leg press it is possible to work with very heavy weights (unlike squats). Please pay attention: we guarantee that the working weight in the leg lift is significantly greater than in the squat with a barbell!

If your knees hurt after

Place your feet so that you press down on the platform with your heels, not your toes. Otherwise, the knee joints will experience a traumatic load.

Your lower back should be tightly “glued” to the support! First, ask someone to watch you. Let him watch the correct technique from the side and indicate to you the safe limits of the press.

Bringing your knees to your chest is not something you shouldn’t do, but you can’t! If this exercise is performed incorrectly, knees can be injured with relatively light weights.. So watch your technique carefully.

Sore knees are a particularly... painful topic for me (pardon the pun). There are a couple of reasons for this. The first is knee injuries, which I became familiar with in early childhood. Second, I’m dead tired of proving that taking care of your knees does not mean “giving up squats and replacing them with leg presses and extensions.”

!IMPORTANT CLARIFICATION! The advice and opinions of the author below relate solely to strength training with a barbell and may not coincide with recommendations for increasing injury resistance of the knee joints in people involved in running, martial arts, athletics, game types sports, etc.

STABILITY AND MOBILITY

We hear a lot about the benefits of flexibility and its development in preventing joint and spinal injuries. This is a very popular topic. Perhaps even too much. Sometimes it seems to me that all the fitness specialists “slept” with her, like a shabby prostitute of pre-retirement age. The temptation is too great! Lower back hurts - do yoga! If your shoulder hurts, start stretching! The knee is hurt…

In fact, not all joints, and even less so the parts of the spine, need flexibility for health (mobility, mobility - call it what you want, these are related terms).

For example, flexibility, especially increased flexibility, only harms the knees, unless, of course, the normal flexibility of the knee joint has not been impaired by a previous injury. Knees need stability above all else! Stretching any components of the knee joint, deliberately increasing its mobility, is a mistaken step.

The stability of the knee joints is increased by sufficient strength of the hip extensors, calf muscles, as well as the strength of the ligaments that fix the knee. The latter will only become stronger if your legs become stronger. For example, through regular implementation squats with a barbell on the back or chest, as well as deadlifts and other exercises of a similar type.

FRONT OR BACK SURFACE OF THE THIGH

Very often you hear something like this: “For knee injuries or recovery from them, special emphasis should be placed on training the quadriceps.”. Next, the client is typically placed on a calf extension machine and asked to do 15-30 repetitions 4-5 times per week. And then they send you to do leg presses. And then - a combination of the first and second. “Just do not squat under any circumstances! And deadlifting is bad for you too!”...

So, it doesn’t matter whether your knee already hurts or you just fear for its health, the muscles of the front surface of the thigh, no matter how strong they are, will not help you with practically anything! I’ll say more: the quadriceps are perhaps the only big muscle group 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 take a simple logical route.

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, easing the load on the ACL? Well, of course: the muscles of the back of the thigh! So if you value your legs, don't be afraid of deadlifts. Train the hamstrings (and hip extensors in general) as often and as hard as possible, and leave targeted training of the quadriceps to bodybuilders and careless physical therapy specialists.

FULL OR PARTIAL AMPLITUDE

This is about the “benefits” of the leg press, as well as the “harm” of squats below parallel. So, what do doctors, teachers, and former doctors, and some not-so-logical trainers (not always with a medical background) to reduce the stress on the knees? As a rule, reduce the amplitude. For example, squat only to a right angle, or slightly lower, until the thigh is parallel to the floor. Or press with legs, which is essentially the same thing - achieving 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. Great! This means that by doing squats not completely or doing leg presses, you can work with much more substantial weights than by squatting to the floor. Let's remember this, just remember for now.

The second point: what is more dangerous for the joints and spine - more or less weight? It’s also very simple - of course, the greater the weight, the greater the risk. Let's write this down too.

And finally, the third point: what angle is the most unstable for the knee joint? Don’t bother, I’ll answer it myself - 90 degrees. This is how the doctor bends your knee so that, after applying a series of pressures, he can understand how stable the joint being examined is.

Now let's summarize. To reduce the stress on the knee joint, we actually advise the person to... work with heavy weights in the most unstable part of the amplitude!

As one character in the film “Radio Day” said: "Guys! You’re all just brilliant here!”

And now, jokes aside: it is a full-depth squat, when the pelvis drops noticeably below the knee, that is most safe for the components of the knee joint. If you know how to create the necessary depth through the movement of the pelvis relative to the knee joint, and not only due to the knee itself, then at the lowest point, due to the arched position of the lumbar spine, the forward-turned pelvis and the stretched state of the hip extensors, the knee is at its most stable, and the ACL is in, dare I say it, the most unloaded state.

By knowing and practicing the full depth squat, you will never put a weight on the barbell that exceeds the functional capacity of the knee joint. The components of the joint will become stronger over the years without losing functional elasticity, sufficient to safely dive into 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 have a calm attitude towards running sports - I would hardly like it if someone condemned my desire to squat 400 kg without equipment, no matter how harmful and pointless it may seem from the outside. But in fitness, I don't understand how running can be used as a metabolic exercise. I don't understand how a running test like the Cooper test can assess my cardiovascular health, especially if I don't run at all. I don’t understand why expose my knees and hip joints regular impact training to help you lose weight or increase your endurance. In my opinion, a modern trainer has in his arsenal much more effective and, more importantly, much safer, non-impact 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 movie martial artists from my favorite action films of the 90s. When it comes to protecting your knees from injury, you can follow the same principle. Warming ointments before training? For God's sake! Warming knee pads? Certainly! Hard knee wraps while doing extreme squats? Be kind. Spin the exercise bike for 5-10 minutes before training? Why not?! A couple sets of calf extensions at the beginning of class? Totally agree! How about some leg presses for 6-8 reps with a very light weight? Come on, let's go.

To all this you can only add a very short (3-5 seconds) stretch of the quadriceps and hip flexors before the squat. And also mandatory work with a medicine ball - treat the front and side surfaces thighs, as well as buttocks and calf muscles to a pleasant feeling of lightness in the muscles.

Exercise and stay healthy.