Seated leg press Vs. 45 degree leg press, which one is better?
When you have to decide I bet you get confused too...
Does anything change? Any difference? Do they produce the same results?
Truth is, they ARE very similar.
Horizontal leg press is probably the simpler variation of the leg press machine because
- Your head is not declined (position that could cause issues in some people)
- The effort is lower than the 45 degree leg press
PRIMARY MUSCLE: Quads
SECONDARY MUSCLES: Hamstrings, Glutes
EQUIPMENT: Seated Leg Press Machine
The purpose of the horizontal leg press machine is to work all your quads muscles, plus glutes and hamstring as secondary muscles.
INITIAL POSITION: Seated on the leg press machine, with your back flat on the back support, put your feet on the foot platform, shoulder width. Adjust the platform and seat position so that your quads almost touch your chest in the moment of max relax. In the start position your legs are extended.
MOVEMENT: Slowly bend your knees, apply resistance to the platform that is coming towards you, till the point where your quads almost touch your chest. Then push the platform to the initial position without locking your knees that should be slightly bent.
BREATHING: Inhale while you bend your knees and exhale while you push.
TIPS and ERRORS: Take advantage of the negative phase doing the movement very slowly. Don't extend your legs completely to avoid injuries and losing tension on the muscles.
The position of your feet affects the muscle area that works more:
- Feet at top of the platform involves glutes and hamstrings more
- Feet at the bottom of the platform isolates the work on quads
The orientation of your toes can change that too:
- Toes pointing inside affect more the external area of your quads
- Toes pointing outside affect more the internal area
Seated Leg Press Vs. 45 Degree Leg Press
Let me tell you now the differences that I noticed between the seated press and the 45 degree press. I recently used them both so I have some more details about them.
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