What To Know
- The horizontal leg press is performed with your body in a horizontal position, lying on a bench.
- If you’re looking for a greater range of motion and the ability to target different muscle groups, the horizontal leg press is a better option.
- When choosing the right weight for a leg press, it’s important to start with a weight that is challenging but allows you to maintain good form.
Leg presses are a staple exercise in any strength training program. They target the quadriceps, hamstrings, and glutes, making them a great way to build lower body strength and mass. But there are two main types of leg presses: vertical and horizontal. Which one is right for you?
Vertical Leg Press
The vertical leg press is performed with your body in a vertical position, facing a weight stack. You sit in a seat and push the weight stack away from you with your legs.
Pros:
- More isolated movement: The vertical leg press isolates the quadriceps more than the horizontal leg press. This can be beneficial if you’re looking to specifically target your quads.
- Less stress on the lower back: The vertical leg press puts less stress on the lower back than the horizontal leg press. This can be beneficial if you have lower back pain.
- Easier to learn: The vertical leg press is generally easier to learn than the horizontal leg press.
Cons:
- Less range of motion: The vertical leg press has a shorter range of motion than the horizontal leg press. This can limit the amount of weight you can lift.
- Can be uncomfortable for some people: The vertical leg press can be uncomfortable for some people, especially if they have long legs.
Horizontal Leg Press
The horizontal leg press is performed with your body in a horizontal position, lying on a bench. You push the weight stack away from you with your legs.
Pros:
- Greater range of motion: The horizontal leg press has a greater range of motion than the vertical leg press. This allows you to lift more weight and work your muscles through a full range of motion.
- More comfortable for most people: The horizontal leg press is more comfortable for most people than the vertical leg press.
- Can be used to target different muscle groups: The horizontal leg press can be used to target different muscle groups by changing the foot position. For example, placing your feet high on the platform will target the quadriceps more, while placing your feet low on the platform will target the hamstrings more.
Cons:
- More stress on the lower back: The horizontal leg press puts more stress on the lower back than the vertical leg press. This can be a problem if you have lower back pain.
- Harder to learn: The horizontal leg press is generally harder to learn than the vertical leg press.
Which Leg Press is Right for You?
The best leg press for you depends on your individual needs and goals. If you’re looking for a more isolated movement that is easier to learn, the vertical leg press is a good choice. If you’re looking for a greater range of motion and the ability to target different muscle groups, the horizontal leg press is a better option.
How to Choose the Right Weight
When choosing the right weight for a leg press, it’s important to start with a weight that is challenging but allows you to maintain good form. You should be able to complete 8-12 repetitions of each exercise with good form. If you can’t complete 8 repetitions, the weight is too heavy. If you can complete more than 12 repetitions, the weight is too light.
How to Perform the Leg Press
Vertical Leg Press
1. Sit in the seat of the leg press machine with your feet flat on the platform.
2. Grasp the handles of the machine and unlock the weight stack.
3. Push the weight stack away from you with your legs, extending your knees fully at the top of the movement.
4. Slowly lower the weight stack back to the starting position.
5. Repeat for the desired number of repetitions.
Horizontal Leg Press
1. Lie on the bench of the leg press machine with your feet flat on the platform.
2. Grasp the handles of the machine and unlock the weight stack.
3. Push the weight stack away from you with your legs, extending your knees fully at the top of the movement.
4. Slowly lower the weight stack back to the starting position.
5. Repeat for the desired number of repetitions.
Tips for Getting the Most Out of Your Leg Press Workouts
- Use a full range of motion. This will help you work your muscles through their full range of motion and get the most out of your workouts.
- Keep your back straight. This will help protect your lower back from injury.
- Don’t lock out your knees at the top of the movement. This can put unnecessary stress on your knees.
- Breathe properly. Exhale as you push the weight stack away from you and inhale as you lower the weight stack back to the starting position.
- Warm up before your leg press workouts. This will help prepare your muscles for the workout and reduce your risk of injury.
- Cool down after your leg press workouts. This will help your muscles recover from the workout and reduce your risk of soreness.
Leg Press Workout Plan
Here is a sample leg press workout plan that you can use to build lower body strength and mass:
Monday:
- Vertical leg press: 3 sets of 8-12 repetitions
- Horizontal leg press: 3 sets of 8-12 repetitions
- Leg extensions: 3 sets of 10-15 repetitions
- Leg curls: 3 sets of 10-15 repetitions
Wednesday:
- Rest
Friday:
- Horizontal leg press: 3 sets of 8-12 repetitions
- Vertical leg press: 3 sets of 8-12 repetitions
- Hamstring curls: 3 sets of 10-15 repetitions
- Calf raises: 3 sets of 15-20 repetitions
Final Note: Leg Press Vertical vs Horizontal
Both the vertical and horizontal leg press are effective exercises for building lower body strength and mass. The best leg press for you depends on your individual needs and goals. If you’re looking for a more isolated movement that is easier to learn, the vertical leg press is a good choice. If you’re looking for a greater range of motion and the ability to target different muscle groups, the horizontal leg press is a better option.
What You Need to Learn
Q: What is the difference between a vertical and horizontal leg press?
A: The vertical leg press is performed with your body in a vertical position, facing a weight stack. The horizontal leg press is performed with your body in a horizontal position, lying on a bench.
Q: Which leg press is better for building muscle?
A: Both the vertical and horizontal leg press are effective for building muscle. The best leg press for you depends on your individual needs and goals.
Q: How often should I do leg presses?
A: You can do leg presses 2-3 times per week.
Q: How many sets and repetitions should I do?
A: Aim for 3 sets of 8-12 repetitions per exercise.
Q: What weight should I use?
A: Choose a weight that is challenging but allows you to maintain good form.
Q: How can I get the most out of my leg press workouts?
A: Use a full range of motion, keep your back straight, don’t lock out your knees at the top of the movement, breathe properly, warm up before your workouts, and cool down after your workouts.
Q: Is it okay to do leg presses if I have lower back pain?
A: If you have lower back pain, it’s important to talk to your doctor before doing leg presses. The vertical leg press puts less stress on the lower back than the horizontal leg press.
