Proper Form for Leg Press (don't make this mistake)

[@909orbitz]

Who saw that video of that guy snapping his knee in half by locking out and over loading with plates?

[@AllTheDips]

909orbitz I did lol

[@brogandowney7713]

909orbitz I did too :(

[@xxbublebee123]

909orbitz zyzz didn't spot him :,(

[@mr.fernandez4813]

He didn't watch Mr. Lee's video!

[@GreyGooTheory]

saw it. BRUTAL. I think it was on Liveleak.

[@timmiet47321]

Widen your stance, adjust the height of your feet and you can still preform a full range of motion while significantly reducing inter-abdominal pressure from being so narrow.

[@fastbinns5990]

I just come back from the gym with a rib injury from going to deep! Thanks for the tips! I will do it like you say when i heal.

[@amruhamdi5282]

How many days did it take to heal?

[@RexKristoffer]

Thanks for this! I go deep on the leg press...I don't think my hips come up like that, but it IS uncomfortable! Now I know I can just go 90 degrees.

[@jungleboyz3190]

I went too deep and broke my damn ribs.

[@sydsyd]

I like to stack on the weight and go deep without lifting myself off the seat. Great Video!

[@tadehpetrossian5698]

Rule of thumb as soon as your knees bend just stop right away that way you don't round your back.

[@mcgaggero]

Thanks Lee: always great videos! I think the designers of these machines should incorporate some safety device in order to avoid this common mistake. This is an idea for inventors and entrepreneurs in the gym machines business!

[@truthx5854]

Plz coach Lee keep them videos up. Thanks 🙏

[@bananagun6598]

i just go a litle more than 90° so ppl dont call it "half reps', any more than that i feel like my back explodes, not sure if it gets off the bench tho

[@TotalFitnessBodybuilding]

If you don't feel any strain in the lower back and you feel good during the exercise it's probably ok. Some people are more flexible than others and can comfortably go deeper.

[@vincentli8398]

Thank you Lee Hayward for making this vid

[@boorayin2773]

A few years ago, I was doing the leg press...took my lower back off the cushion by going too deep. The result was the first of my disc herniations and follow-on surgeries. My surgeon said the leg press keeps him driving nice cars. I say to skip this exercise altogether as there are other less risky and just as beneficial exercises to add to one's regimen.

[@eightball20058]

Lee thanks for that info .......I thought I was doing it all wrong when I done that partial like that instead off going right to the chest

[@ocantu1987]

thanks lee, i was wondering why my low back hurt after leg pressing, Im sure I made this mistake haha

[@astrostar49]

Any tips when using a Leg Press machine instead? At least that is how mine seems to be set up. It has a chair for you to sit in at a decline, but you have to press off of the platform with weight instead of the usual way where the platform is dropped down at you. The weight is racked like a machine weight set up when you plug in a pin. Not sure if I'll be getting the same amount of progress compared to using the traditional leg press, but it's the only one I have access to at my gym.

[@shondacheesecake]

very helpful for a beginner like me

[@ericmsandoval]

This was actually incredibly helpful, seeing as how I thought this whole time everyone else was only doing half reps and I was the only one doing full ROM lol Not to mention the fact that I've never seen anyone give this useful tip. So basically, if my butt stays on the pad I'm good?

[@joshuaryan8694]

I popped a rib yesterday doing exactly this, rounding my back by going deep. Wonder how long it will take to heal? Thanks I’ll never round my back or go deep again

[@michaelcoetzee423]

I came here too late, looking for reasons why I have an incredible pain in my left rib from the leg press

[@TotalFitnessBodybuilding]

You maybe going too deep and creating pressure on your ribs from your thighs pressing against your torso. Try doing shorter range of motion reps and see if that helps relieve the pressure.

[@razaraza8057]

How to recover from this injury.... Please guide...

[@TotalFitnessBodybuilding]

If you've injured your lower back, it would be best to get it checked out by a physio or chiropractor. That's what I'd do if I were in your situation.

[@sureshkamath5964]

Excellent Tip for leg exercise. Mean time I have question on Max. Heart Rate during HIIT cardio exercise, specially spinning. Some time i cross limit of 100% during high intensity spinning, could it be detrimental !!! I don't find any pain or super exhaustion after completing the exercise. Could I continue to do!! Please advise.

[@MrPaskowsky]

I didn't realize I was doing this. Thanks for the informative tip!

great video, thanks

[@khalilmoujibi4567]

hi Mr lee I'm 14 years old I me working for 5 months my weight is 68kg I me 7 feat I me in a diet for about 2 months with 1400 calories per day but I didn't get any result could you help me pleas

[@woodulous]

Great video. Really helpful. 👍

[@stuartmcmullin3264]

.Lee my DR. called me about my blood work that I had done because for a very long time I felt terrible. turns out I have very low test never took drugs not sure why, any way I guess she is going to give me shots of test cip don't know anything about it, just wondering will this help or not do anything when I start at gym

[@jc-tn5vk]

Glad I saw this. Good tip man!

[@ahmadqatouni]

Thanks for the tip, but never lock your knees at the end of the rep. If you did so, the weight shifts from the quads to the knee causing stress on the knees.

[@dustin6528]

Lee, My gym has a horizontal leg press with a max of 400 lbs. I can rep that with ease so I'm curious if there's a way to add weight to make it more challenging.

[@stuartmcmullin3264]

P. S. Lee I know you are busy and I am not a member yet but soon as I get the go ahead from my DR. I will join up with you, so if you have time to answer my question great if not great, thanks anyway man, talk later Lee

[@boykaboost3011]

Lee are single leg box squats hamstring dominant or quad dominant?

[@boykaboost3011]

I see, i feel the same way with this variation, but being that squats are related to quad dominant movements i was in doubt, thanks Lee best regards

[@iqbalali5719]

Thanks for your vedio,unfortunately I see your vedio after I got sprain on my ribs. It happened when I did deep leg press

[@TotalFitnessBodybuilding]

Sorry to hear that, hope it's not too serious and you heal up soon.

[@iqbalali5719]

@@TotalFitnessBodybuilding Thanks 😍

[@muhammadpigshitbeuponhim4126]

good tip thank you

[@MapleManiac]

I did this today and tried going too deep and I freaking hurt my lower back pretty bad. Now I can't even bend over without cringing. Not a good deal

[@tristang9875]

Hey lee ive got a question. My legs are huge and I don't want them any bigger, they are also were my body likes to store fat. in comparison to my upper body they are a lot bigger. ive been going to the gym for about a month now and don't train legs often because I don't want them bigger. I used to take mass gainer but switched to just whey protein in hope that when I train upper body it gets it carbs and calories from my legs. is this realistic?

[@ericlain9446]

No. I had the same problem. I fixed it via doing high repetition bodyweight leg exercises and targeting each leg muscle with a purpose in doing so. Back extensions (glutes/hams), lunge jumps, jump squat tabatas, inner thigh lifts (yes, a lift the ladies are commonly seen doing), flutter kicks, swing kicks, concept 2 rowing etc. All set up in a circuit-like fashion. You can still hit a couple of heavy compounds before this circuit. A workout example: Squats 3x8 (you can use a percentage of 1RM or not, up to you) Stiff leg deadlifts 3x8 (using top set squat weight if you can) Continual Circuit for 4 sets total: -Concept 2 Rower 500m using leg drive -Jump Lungesx20 -Back Extensionsx15 -Flutter kicksx50 -Swing Kicksx20 each leg, alternating each leg -Inner thigh lift x15 each leg You'll also need to be on a smart diet that allows you to slowly cut body fat. Carb cycling tends to work for me. Good luck.

[@ericlain9446]

Essentially, you'll have to get that stubborn fat to mobilize as you lose fat all over. Not training legs is a mistake. You'll have to do strength/cardio circuits for them as you lose overall body fat to mobilize the stubborn fat cells (these are the fat cell types which are hard to get blood flow to, and we all have these in different places on our bodies).

[@tristang9875]

is it true though to still be able to add muscle to your upper body while burning leg fat while just drinking whey and cutting carbs calories out of your diet will work? can the obtain obtain it from your fat?

[@ericlain9446]

I wouldn't recommend excess whey protein consumption, no. Been there, done it. Believe it or not, you burn calories, digesting calories. You'll feel fuller if you eat balanced meals, too. I'd keep whey to supplement a solid diet. Use some in oatmeal or in a shake with breakfast to hit your protein requirements and before/after workouts. Look into a simple carb cycling diet. It's simple. It seems that ketogenic diets might be a bit much for you to take in right now. First, learn balanced and practical eating approaches before getting into extreme fat loss type diets like you're suggesting. These strategies are more for those looking to contest prep. Just my opinion.

[@tristang9875]

ok thanks lee for the reply. but whilst going on a fat loss diet is it still possible to gain muscle and size in my upper body

[@idgaf5575]

Yea and i hate people that say you need to lock knees for full range of motion 😐

[@idgaf5575]

Naqshband Sarhandi yea i know, saw a video of a dude breaking his knee for doing it, crazy stuff

[@barryallen767]

Thank you

[@TotalFitnessBodybuilding]

you're welcome :)

[@AllTheDips]

Don't use to much weight!! I saw a video the other day.. dude loaded the machine down trying to be all cool. when he did a few reps then locked out his left knee it hyper-extended.. like folded backwards at the knee, completely opposite of the way the knee is supposed to move. snap!!

[@davekooper]

Its like 100-150kg. Calm down.

[@stevenov4843]

Thanks for posting Lee! I was doing exactly that up until now. I don't know how much deeper I got but I am sure my back was rounding.

[@BetterDeadOnRed]

This guy is not going deep enough in my opinion. Shouldn’t go to deep that your lower back is coming up like that but you also should be going deeper than he is. Sick of seeing guys in the gym load up the leg press with plates and do quarter reps. Get a better range of motion than this if you want more optimal results.

[@michaelking4578]

I went too deep and hurt my ankle. YOWZERS!!

[@josecintron85]

How the fuck can someone work with REO Speedwagon?

[@Travelnclips]

After watching the video of the guy bending his knee backwards im never touching this machine again, im ok having chiken legs...

[@jbouchard4877]

Yup. I'm in chicken leg training mode since seeing that video

[@artinallahverdian2166]

If you watch all the great bodybuilders this is the same form they use. Many of them will be pressing 1000+ lbs of weight going that same amount of depth or even less.

[@new2survival]

that's my 1 good exercise. 1000lb 1 rep max. still can't bench press to save my life.

[@SkydivingSquid]

So, I actually went too deep on a heavily set leg press and ended up breaking a rib today... f*cking aye... -_-

[@Lindern90]

I did the same 2 days ago. God damnit!

[@SkydivingSquid]

@@Lindern90 what a strange injury! Definitely wish I had known the proper form before putting so much weight on.. Crazy how surreal it was. I’ve been kicking myself ever since. Heal up. 2 weeks later and I am just now starting to feel less pain.

[@MaicoMoon]

Don't make the mistake of using that machine. Might as well just use a squat machine if you're not doing regular squats.

[@streetsharks3933]

No way you can go deep by widening the stance and turning your toe out without lifting you hips .

[@rzrselliott]

Bullshit, adjust the seat or widen your legs a little. Nothing wrong with going deep.

[@terrypeart3875]

rzrselliott if you widen your legs there's no point doing them. Just stick to squats.

[@jessicamcdonald7131]

@@terrypeart3875 actually you’re wrong. The fact that you locked your knees on a leg press, makes me skeptical about your workout/lifting tips. I’ve been doing leg pressed for year and I lift very heavy too. I’ve only injured my knees doing heavy super-set squats and burpees. I’m sorry boss but, this your leg press form is wrong and stagnant. If you’ve been lifting for awhile, you’ll know there’re 5-7 effective exercises that hit the same or different muscle groups by just adjusting your equipment and fitting your form into the right flow.

[@MrHussey911]

As a bodybuilder I Can tell u guys Locking ya knees(as seen in the video ) is a complete no! No! {call for injury ) secondly widen ya stance ya feet position (unlike keeping it too close) go deeper not too deep and do not overload the weight ! Thanks ! Happy lifting !