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Leg Press Alternate
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deanjones

I'm so freakin sick of Leg Press I could puke... I'm looking for alternates that are as effective as Leg Press, but not Squats. I can't do squats due to a shoulder injury (if you don't understand why, please avoid asking because I have explained it many times :) and until I get a particular apparatus for holding the bar during squats, I can't do them.

However, what are some good alternatives? I've tried Hack Squats, but I feel like I never get a good enough workout in with those due to having to hold the bar behind me... I feel like I can do more weight than what I can hold behind me in that position.
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NATUREBOY

The only other exercises that work the quads, buttocks, and hamstrings (besides the two you mentioned) are DB lunges or DB squats.
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kevindill

Maryland, USA

TrapBar DeadLifts maybe. One Leg Squats, these can be brutal and I know of a couple of people who have shoulder issues who do these. Or you you could break it down to leg ext, leg curl, hip ext, and low back.

Regards,
Kevin Dill
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ZEZ

deanjones wrote:
I'm so freakin sick of Leg Press I could puke... I'm looking for alternates that are as effective as Leg Press, but not Squats. I can't do squats due to a shoulder injury (if you don't understand why, please avoid asking because I have explained it many times :) and until I get a particular apparatus for holding the bar during squats, I can't do them.

However, what are some good alternatives? I've tried Hack Squats, but I feel like I never get a good enough workout in with those due to having to hold the bar behind me... I feel like I can do more weight than what I can hold behind me in that position.




http://www.davedraper.com/...roduct_Code=TTS



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manzo

One leg Squat holding dumbells with non working foot on a bench behind you.
Dumbell Lunge (not walking) working one leg for a set then the other leg for a set.
These two really work your glutes and thighs hard.You can go a bit lower than in a barbell squat as it is easier to maintain a flat back as you dont have to lean over like you do in the bb squat. you dont have to use a lot of weight on these two either.

Aswell the Trap/Shrug bar Deadlift is more like a squat than a deadlift as you can maintain your body more upright. You could also do the squat/deadlift with dumbells held at your sides.
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deanjones

I'm currently doing BB deadlifts and I can't seem to get a hold of a trap bar in any of the 3 gyms I have around me.

I'll give lunges and one leg squats a shot... I remember hating lunges before, but, I don't recall ever actually liking any of the exercises I do...
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manzo

deanjones wrote:
I'll give lunges and one leg squats a shot...


To get the best out of them set your stance so your lower leg (shin) of the working leg is approx perpindicular to the floor at the bottom position. Dont lock out your leg at the top (go up to just short of lockout) and dont bounce at the bottom - keep the turnaround smooth with a slight pause. Keep most of the weight on the heel of the working leg, imagne pushing up through your heel on the way up. Lower until your thigh is approx parallel to floor.

Let us know how you get on.
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DSears

Have you tried ball squats, some people really like them.


David
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AShortt

Ontario, CAN

I suggest standing up on a couple of boxes with weght hanging between your legs - hip belt squats.

Regards,
Andrew
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Crotalus

Do yourself a HUGE favor and buy youself a Shrug Bar ( Piedmont Design Associates ) or Trap Bar ( ? distributor)

If you feel you aren't going deep enough with 45's on the bar just stand on a platform to increase the ROM to where you want it, though I never felt it neccessary.

You will not regret getting one. No doubt in my mind that including Trap Bar DL's in your routine and working them HARD once a week, especially if you never did them before, will take your strength and size gains to a level you never thought possible.

No ... I have no stock in the Shrug Bar or work for PDA ; just honsetly feel it's the most important piece of equipment I ever bought or used.
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josh_pitts

Ontario, CAN

Try Negative Accentuated Leg-Press For a while. Its different but effective. I also find the extra stretch helps with my speed.

josh
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james pate

Ontario, CAN

I know these are rather basic questions but what do squats do over leg press work? Is it that the leg press isolates the quads more and the squat is more of a compound movement or is there more to it?

And what is the difference between a plain jane leg press machine and the fancy MedX leg press. I am working with about 360lbs an a conventional leg press where the plate run up and down 2 guide rods. And I am using 430 -440 lbs on the MedX or Nautilus machines.

Regards
James
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AShortt

Ontario, CAN

james pate wrote:
I know these are rather basic questions but what do squats do over leg press work? Is it that the leg press isolates the quads more and the squat is more of a compound movement or is there more to it?

And what is the difference between a plain jane leg press machine and the fancy MedX leg press. I am working with about 360lbs an a conventional leg press where the plate run up and down 2 guide rods. And I am using 430 -440 lbs on the MedX or Nautilus machines.

Regards
James


It is tough to dissect but I have always found (with myself and clients) that squats build that full girth/3D look to the thighs. Leg Press can build some good thigh muscle well but Squats and lunges build the full girth of the thigh better. I think a lot of it has to do with the major thigh strtech you get at the bottom of a squat. In the Leg Press the hips just roll if you go deep.

A good Leg press gets tougher as you extend your leg and leverage is to your advantage. Most Leg press machines are just far to easy in the top half or top third of the move where you near full leg extension.

So, sub-optimal loading at stretch and to much reduction in load at the top half/third leaves quite a bit of the ROM not fully tapped.

Regards,
Andrew
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