Five of the toughest leg press variations
The essentials
The squat and the leg press are not really alternatives to each other. A smart lifter knows that exercises are like tools in a toolbox. You simply need the judgment to know when to use each one.
Although the leg press may not always be as “hard” as the squat, it is still one of the best exercises for adding mass to your legs. That is especially true given how many ways there are to turn up the intensity.
The squat is undoubtedly the king of lower-body exercises. If I could do only one exercise for my legs, I would choose the traditional barbell back squat. Nothing matches the squat for building leg mass and strength.
Fortunately, I do not have to make that choice. I have hundreds of leg exercises in my training arsenal, many of them highly effective. The leg press also ranks high among my choices.
In my opinion, some lifters unfairly dismiss and underrate the leg press, often simply because it seems easier than squatting. The leg press does not really require any particular skill or expertise: just load it up and start pressing.
But the fact that the leg press is not as “hard” or as effective as the squat does not mean it is ineffective or a bad exercise. And, as I said, when it comes to building quadriceps mass, the leg press is in a class of its own. That is because few exercises allow you to manipulate intensity in this way, while doing so extremely safely.
With that in mind, here are 5 leg press variations I use quite often in my leg workouts.
1. Leg press with increasing weight
This is a real shock to your legs—and, in fact, your whole body. The good news is that it is only one set. The bad news is that it will probably be the longest, most painful set of your life.
This leg press method involves one long set with brief pauses along the way. After every fourth rep, pause briefly while two training partners add a 20 kg plate to each side. If you are a beginner, use 10 kg plates. Lock your knees only during the pause after every fourth rep, and only for as long as your partners need to add the weight. Perform all other reps under continuous tension, without locking your knees.
Do as many 4-rep mini-sets as you can; this usually amounts to 16 reps in total. So, if you can do 10 reps with 180 kg, you could start with 110 kg.
2. Leg press with bands
Resistance bands are highly effective tools for adding intensity to a range of exercises. On the banded leg press, the lowering phase of each rep is harder than usual because the bands pull the weight back down. It is important to consciously control the entire rep, especially the lowering phase, and “fight” the descending weight.
Attach bands of equal length to each side. Try to do 8 reps and, again, do not lock your knees: simply move up and down without locking out. Focus on feeling your quadriceps control the weight.
Do not use bands to add intensity to every leg workout. Use them for variety, and give your joints a break too.
3. Drop sets
Drop sets are one of the oldest intensity techniques and have been used for a very long time. This method is tough, which is why I prefer to do only one drop set on the leg press. Pyramid up in sets of four until you reach the weight you want to start your drop set with. I recommend beginning with a set of eight taken close to failure, then reducing the weight and doing another eight. Repeat for 3–4 drops.
4. Three-second negatives
The aim of this method is to maximize the time your muscles spend under tension. Three-second negatives significantly increase time under tension (TUT), and a set like this will leave you feeling thoroughly fatigued for days.
To use this method, first do a couple of shorter sets to build up to your intended working weight. Once you reach that weight, I again recommend sets of eight, this time with 3-second negatives. From the bottom position, try to make the upward, concentric phase fast and powerful. Again, do not lock your knees.
Maintain your technique, control and tension in the working muscles.
5. Vastus medialis supersets
The vastus medialis is the part of the quadriceps commonly known as the “teardrop.” It sits on the inside of your thigh, near the knee.
To target this part of your quadriceps with the leg press, place your feet closer together and slightly lower on the footplate. You should also use this leg press shock technique when your legs are already warm and your quadriceps have plenty of blood flowing through them.
The aim of this method is to create metabolic stress, so use long sets with brisk, pumping reps. To reach your working weight, start with a couple of sets of 25 reps, keeping the movement controlled, powerful and brisk. Pump the weight up and down. Again, do not lock out. If you complete 25 reps, add 20–40 kg and try for another 25. Continue until you can no longer complete 25 reps.
If you want to make this even more intense, follow each set of 25 leg press reps with half-range leg extensions. Although leg extensions also have a poor reputation for muscle building, they are a perfect fit when combined with the leg press in this way.
Press and conquer
As you become more experienced in bodybuilding training, you will soon discover for yourself how many ways there are to vary intensity. You also do not have to avoid an exercise just because another one is so good—the squat versus the leg press, for example.
A good program includes a wide range of exercises, varied and used according to your needs.
Original article: “The 6 Toughest Leg Press Variations”
Author: Janar Rückenberg (translation)
Come and train! ArtGym
