Leg Press Alternative Exercises
Keeping fit has become a lifestyle for several individuals. One of the most common ways of engaging the muscles is through the leg press.
This article will, however, look at the leg press alternatives to ensure that you never run out of options.
The leg press is a weight training exercise that involves the use of use of a weight or resistance. An individual therefore, assumes an inclined position and pushes the weight or resistance away using the legs. The leg press comes with a number of advantages since it targets the key leg muscles.
Leg press helps in building key muscles that are responsible for balance. It also develops the gluteus maximus, the hamstrings and the calves, which are some of the hardest muscles to exercise in the human body.
If you want something more than just the leg press, we’ve got you. Keep reading to find more about our effective alternatives.
Leg Press alternative exercises
Resistance band leg press
With the resistance band leg press, you need a resistant band which replaces the weight of the leg press machine. This type of exercise works the same muscles that the leg press machine targets. It therefore helps in developing the quadriceps.
This type of exercise also targets the hamstrings, calves and the gluteus maximus. Some of the equipment needed are a resistant band, a mat or a chair, depending on your preferred style. A chair is however preferable for people with back problems.
How is the resistance band leg press done?
When using a mat, the first step is to lie facing up. After you are on your back, lift your feet and bend the knees to a 90-degree angle with the toes pointing to the ceiling. When all is set and done, wrap the band around your feet while holding the ends. Make sure also that you keep the feet side to side.
You should then press the feet against the band until your legs are straight. Bend the knees afterward to assume the original 90-degree angle.
The same also applies to those who prefer using a chair, just that with the chair, you need to keep your back straight.
At the start, a set of 8-12 reps would be good enough.
- ii) weighted wall sit
The weighted wall sit is one of the most strenuous leg press alternatives. It targets the lower body muscles including the quads and the harmstrings and requires a dumbbell or a weight plate, which is evenly placed on the thighs. Depending on what you want, you can also hold on to a slam ball.
How is it done?
With the weighted wall sit, you need to first lean against the wall or vertical surface of your own choosing. Afterwards, move your feet away from the wall until you achieve a 90-degree bend at the hips and the knees. Place the eight evenly on your thighs.
Now while maintaining the exact position, hold on for a while. Your body weight will shift to your heels. You should begin with one set of between one minute to two minutes as you progress.
iii) Resistance band broad jumps
Just like the resistance band leg press, this exercise requires a resistance band. It targets the calves and the hamstrings.
How is t done?
For resistant broad jumps, wrap the resistance band around a pole or get somebody to hold it at waist height. Place the band around your waist and slightly bend your knees, with the chest out and feet apart.
Afterward, throw your hands down as fast as possible and leap forward.
You need to make sure that you land in an athletic position to avoid falling backward. For this type of exercise a set of 10-15 reps would be just fine.
- iv) Dumbbell Walking lunges
Dumbbell walking lunges targets the quadriceps, gluteal, Soleus and Gatrocnemius. This exercise requires two dumbbells.
How is it done?
For dumbbell walking lunges, you first need to stand straight with your shoulders back and then hold a dumbbell in each hand while keeping your arms at your side and your torso upright. Your arm should be relaxed as you step forward with your right leg. When your right foot striks the floor and stabilizes, bend the knee in a lunge position.
Moven then your left foot forward without moving the right leg. Pause a little when your left leg assumes a lunge position. Keep on alternating the legs.
For this position, you need 10 to 12 reps on each of the legs. You should perform 2 to 3 sets.
- v) Barbell Step-ups
For barbell step ups, one needs a barbell and, in some cases, a raised platform. This exercise targets the legs muscles.
How is it done?
For this exercise, you need to balance a barbell on your shoulders behind your neck and stand with it. In case you are using a raised platform, place the right foot on it and push through your heel in a bid of lifting yourself up.
Step back with the right foot and concentrate on flexing your heap and the knee. Continue the process and swap legs.
For this exercise, you need 10-15 reps for each leg. Do a minimum of three sets.
- vi) Single leg dumbbell step up
just like the barbel step-ups, the single leg barbel step up requires an elevated surface and some barbels. It also targets the leg muscles. This exercise also targets the leg muscles.
How is it done?
This exercise is similar to the barbell step-up just that only one leg is involved. You do not have to swap legs as seen in the former. 8-15 reps would do for this exercise. Also make sure that you go for 4-5 sets.
vii) Dumbbell Bulgarian split squats
The Dumbbell Bulgarian split squats target the quads, glutes and hamstrings. It is a single leg strength exercise. You need a dumbbell and an elevated surface.
How is it done?
For Dumbbell Bulgarian split squats, you need to hold a dumbbell on each hand with your arms fully extending at your sides and the palms facing each other. After that, place the instep of your rear foot on a bench with your hips apart.
Lower your heaps to wards the ground and make sure that your rear knee nears but do not touch the ground. Pause there and drive to the front heel before you return to the first position.
For this exercise 8-15 reps would be sufficient for each leg. Switch your legs in between. You need three to four sets.
viii) Barbell front squats
Barbel front squats targets the quads and the upper back. You need to have a barbell to hack this.
How is done?
For barbell front squats, you first have to stand upright, with your shoulders stretched out and your feet also pointed out. Place the barbell on your chest and make sure that you have a firm grip of the bar. Remember, you do not want to end up getting hurt.
After assuming the position described in process one, make sure that you inhale and then slowly bend your legs at the knees in a squatting position. Move until your thighs are parallel to the floor. You should keep the weight stationary. Once you are at the bottom, pause before assuming your normal position.
For this exercise, you need ten reps. Make sure that you complete five sets.
- ix) Barbell hip thrusters
For barbell hip thrusters, you need a barbell and a comfortable raised surface for leaning. Preferable a bench. This exercise targets the quadriceps, hamstrings and the gluteus.
How is it done?
For quality time, make sure that your barbell is padded so that it doesn’t hurt your hip. Place your upper back on the bench, which we mentioned earlier and the barbell on your hips. Ensure that you feet remains firm on the ground and close to the glutes.
After you have assumed the right position, swing your hips upward while restricting lower body movement. Hold, count and then lower the body.
You need to repaeat the same process for preferably ten reps. 3 to 5 sets would just be enough.
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- x) Smith Rack Squats
Smith rack squat requires a smith rack or machine and a barbell. It works the quads and the hamstrings.
How is it done?
For smith rack squats, the position you assume is very essential. Stand in the smith rack with your shoulders stretched out and the bar across the shoulders. Make sure that you keep your head forward and maintain an arch at the back.
Finally, bend your knees and hips until your thighs are parallel to the floor. To reverse the motion, drive through the heels. To assume your original position, press your hip forward.
You need to repeat the procedure for 8-10 reps. Go for 3-5 sets.
- xi) Squats variations
Sumo
Sumo exercise targets the inner thighs. It also works the quads, calves, hips and the gluteus.
How is it done?
For sumo, widen your feet first and ensure that the toes are angled out away from the center of the body. Bend the knees and the hips to into a squatting position. Ensure that your back stays bneutrla even as you descend. Align the tailbone to the floor with every move.
Once you are lowered to the ground, press up to ssume a standing position working through your heels.
3 sets of 8-12 reps each would come in handy.
Hack squats
Hack squats target the quadriceps, hamstrings and glutes. It requires a hack squat machine, which is more of a reverse leg press machine.
How is it done?
For hack squats, you need to first set the amount of weight you want in the machine. Afterwards, place your feet shoulder-width apart in the machine, making sure that you’re your shoulders and back are against the plate.
The next step is to release the safety handles, inhale and then lower down your body until your knees hit a 90 degrees angle. To get back to the original position, push up through the back of your feet.
Ensure that you complete tow sets of 10 reps each. You can extens to three sets.
Front squat
Front squads works the quads, glutes and the hips. For this exercise, you will need a barbell. Unlike back squats, the barbell is placed in front.
How is it done?
Place the barbell across your shoulders. Make sure that you have a firm grip of the barbell. Your fingers should also be placed just under the barbell. Bends your hips and knees into a squat while keeping your chest up. Make sure also that your thighs are parallel to the ground.
Repeat the same procedure for ten reps. Try to complete three sets.
xii) Box jumps
For the box jump, you will need a raised surface such as a box or a crate. This exercise exercises the glutes, quads, calves and the hamstrings.
How is it done?
For the box jump, first stand in front of a box with your feet wide apart. Bend your feet as if into a squat then swinging your arms back and forward, jump from the ground to the box. Ensure that your feet are flat and the knees slightly bent to avoid falls which can be quite risky. Once you have landed at the top, jump back down or get down one leg at a time if you fear for your joints. You also need to go for a relatively shorter box.
Repeat the same process for five reps. A minimum of three sets would be helpful.
xiii) Lateral lunge
the side lunge, also known as the lateral lunge targets the quads and the glutes. They also touch on the inner and outwards thighs. You do not need any additional material to perform this exercise.
How is it done/
For the lateral lunge, make sure that your feet are parallel and gracefully apart. Your back should ldo be straight, transfer your weight on your heels and then step to the side while keeping the upper part of your body upright. Lower your body until the leading keep assumes a 90% bend. Ensure that the other leg remains straight.
Make sure that you repeat the same procedure twenty times for each leg.
Conclusion’
Working out the lower part of your body shouldn’t be hard. We have looked at some of the alternatives of the leg press. You can even practice some at the comfort of your home. In case you found this article helpful, don’t fail to check out our other reviews.