To have strong legs and defined glutes, besides diet it is necessary to do specific exercises. leg press, for example, is one of the best options for this.

The leg press is a very complete exercise, as it involves most of the muscles of the lower limbs. Because it is performed on a bench inclined at 45 degrees, it strengthens the calves, the quadriceps (front of the thighs), the glutes, and the hamstrings (back of the thighs).

The leg press can be done by both advanced students and beginners, the difference is only the load and the number of sets and repetitions. Besides this, it is easy to perform and does not require balance.

However, leg press is contraindicated for those who suffer from joint problems. People with knee, hip, and lower back pain should also avoid it.

Benefits of leg press

So here are the main benefits of this exercise:

You save time

The leg press is a great way to save time at the gym, because as a multi-joint movement, several muscle groups are worked at the same time.

Burns calories

Performing the leg press requires a lot of effort and energy. Consequently, this contributes to the calorie burning.

Read also: Thickening legs: Check out the best exercises

Helps muscle hypertrophy

Because it involves large muscles in the execution of the movement, the leg press stimulates hypertrophy as a whole. Furthermore, it promotes the production of testosterone, a hormone that contributes to muscle gain.

How to do leg press

The most important thing is to have the help of a physical educator - especially if you are a beginner - for any type of exercise. This way you avoid possible injuries.

1. First, put the weight on the machine according to your fitness level;
2. Then, sit on the bench and position your feet shoulder-width apart on the platform. Remember to keep your knees out, preventing them from coming together;
3. Then hold the side handles;
4. Then, unlock the device and slowly lower the weight until your legs form a 90° angle.
5. Push on the platform - focusing the weight on the heels, not on the toes - and keep extending the legs without sudden movements;
6. Stop the movement just before the leg is fully extended, and repeat the movement.

Avoid common mistakes

• Lift your hips off the bench;
• Put the force on your tiptoes when pushing the platform;
• Bring your knees together during the exercise;
• Exaggerate the range of motion;
• Stretch the leg out completely;
• Use your hands to push the platform.