Leg Machines

A leg press machine is generally very heavy. Their actual weight will depend on the brand and design. The ATX-BPR-790 weights a whopping 265kgs. 

The reason a leg press weighs so much is because it is an exercise that you can push a lot of weight. Therefore, the machine must have an adequate structure built out of quality materials.  

The leg press is designed to work the quadriceps muscles. The quads are a large muscle, so you need to work them hard to stimulate muscle growth. As such you will also engage the gluteus maximus when you are pressing hard. 

To a lesser extent the hamstrings, abductors and calves will also be engaged. The leg press is regarded as a compound exercise as it requires multi joint movement. Your hips, knees and ankle are all moving during the leg press. So, the muscles throughout the leg all get involved. 

Leg press machines are most definitely not the same. They differ in design and quality. Unfortunately, due to the nature of the exercise and machine you must pay for a good one.  

The leg press is the exercise a lifter can generally lift the most weight. Plus, the weight is pushed to roughly shoulder height – requiring a solid support structure. So, it is not a stretch to think this machine is not going to be cheap.  

A cheap leg press can suffer from many issues. Range of motion, poor movement on cheap rollers or bearings and a lack of adjustability. They do not feel like they are targeting the quads or could be straight out dangerous. 

If you can’t afford a quality leg press, I suggest you stick to squats.  

Depending on the design a leg press without weight can weigh up to 70kgs. The carriage on the ATX-BPR-790 tips the scales at 68kgs. This does not mean you are lifting 68kgs when the leg press does not have weights. You are pushing the weight on a 45-degree angle.  

Therefore, don’t worry about what the carriage weighs. Just count the weights that you have on the machine.  

They are similar, but they are not the same exercise. First, the Hack Squat engages more muscle groups than the Leg Press. As the weight is supported by your shoulders, you will be activating your core more than when you are doing a leg press. 

The range of motion is much better on the Hack Squat. On a Leg Press you can only go as deep as the part where your thighs meet your gut. If your Hack Squat Machine has the necessary range of motion, you can go “Ass to Grass” if you have the flexibility and strength.  

You can lift more on the. the Leg Press up. The weight on a leg press traditionally moves on a 45-degree angle.  Most hack squat machines have a steeper incline which will make the load heavier. Also remember that you have move your own bodyweight on the hack squat too. 

The leg press is a great leg exercise for beginners. Some would say a safer alternative to the traditional barbell squat. The Hack Squat is generally used by more experienced lifters. The best choice will just come down to your training goals.  

Once the leg press machine is set up correctly, leg presses are a safe exercise to do. But like most equipment, the setup is key. You will need to adjust the seat to make sure it is in the right position. Also, the foot plate if you can.  

You should be comfortable in your seat and not over stretching or feeling cramped. Try to keep your hands on or close to the safety spotters just in case you need to pull them.  

Make sure you go through some warmup sets to ensure the seat and footplate are correctly positioned.  

The leg press is an exercise that you can lift a lot of weight, especially if you are cheating. By cheating I mean using poor form where you are not focussing your effort on your quads. Not only is the dangerous and can lead to injuries. It is counterproductive. You leg press to work your quads. 

A true Iron Warrior will not boast about their leg press. Their legs do all the talking. So focus on form and be safe.  

Leg curls primarily target your hammys. If you are wanting to pack on some size to up your twerking game you will need to prioritize exercises that target your glutes. 

Leg curls will help create strong legs. They will activate your glutes to a degree. Even if you are targeting your glutes, including leg curls will assist with your overall leg development. 

Leg curl machines are designed to target the hamstrings. Contracting your legs at the knee is done using your hamstrings. When you are seated or lying it targets the hamstrings further.  

Hack squats work the quads and glutes primarily. However, since your whole leg is involved, you will also recruit your hamstrings and calves.

If you do not go below parallel, you will mainly use the quad muscle. However, if you go DEEP, you will really engage the glutes. Big Wesley explains why going ass to grass is the best way to fully develop your legs.

No hack squats are not bad for you knees – IF YOU PERFORM THE EXERCISE WITH CORRECT FORM. Hack squats are good for your knees because you are working all the leg muscles in unison – just like when you are walking or running.  

Normally the advice I would give is to perform the exercise with no weight first. If you experience no pain during or after the exercise, then just add a little weight. Stop if you feel pain. But if the opposite is happening – you start feeling stronger – the exercise is working. 

However, starting with no weight on a hack squat machine can be difficult. The carriage on a hack squat machine can be heavy. In the case of the ATX-BPR-70 the carriage with no weight plates weighs 68kgs!  

Don’t despair! ATX have included an ingenious spotting system that utilises resistance bands. This allows you to reduce the effective weight of the carriage. You can make the carriage weightless if you so desire.  

Leg extensions not bad for your knees. They are one of the best exercises that you can do for knee health. But you must do them properly.

Performing exercises with an extremely heavy weight and poor form would be certainly bad for the knees. Leg extensions are not a mass building exercise like squats or leg press. You want to focus on using the quads primarily, and this is done by using controlled, focussed form.

Here is a great video of Lee doing leg extensions. This workout was done before he won the Mr Universe in 2013.

Whether leg extensions can replace squats will all depend on your training goals. If your goal is to get big and strong for some athletic activity, then the answer would be no. Watch an athlete who trains for strength and power. They will do leg extensions, but their leg workout will most likely revolve around squats.

However, if you have an issue with your legs that requires you to develop strength specifically in the quads, leg extensions are much better than squats. My meniscus was pinched when my kneecap partially dislocated. This was because my vastus medialis (or tear drop) fatigued. So, I needed to specifically strengthen this muscle. Leg extensions was one exercise utilised. I did not do squats in the rehab process.

The reason most people ask me if leg extensions can replace squats is because they do not like doing squats. They are hard and gruelling work. If muscle grew like weeds, we would be all walking around looking Bigg Matty Gee. Muscle and strength are built from hard work.