I have just heard that a good friend of mine living in another country is suffering the effects of a bad leg press injury that happened in 2019. Because I am all for living a healthy and fit life – which includes exercising MINDFULLY and with great technique – I’d like to share some tips that may help you avoid pain and anguish.
Using the leg press machine can lead to injuries if not used correctly.
One of the most common risks associated with incorrect leg press usage is lower back injuries, as improper form can place excessive strain on the spine and surrounding muscles, potentially leading to herniated discs, muscle strains, and long-term back problems.
To prevent lumbar injuries while using the leg press machine, it is important to follow a few guidelines:
ADJUST MACHINE – adjust the seat and backrest so that your hips, knees, and ankles are aligned at a 90-degree angle when your feet are flat on the footplate. This ensures proper alignment and reduces the risk of injury.
ALIGNMENT 1 – avoid arching your lower back off the seat, as this can place excessive strain on your spine and the surrounding muscles.
ALIGNMENT 2 – maintain good posture and keep a slight inward curve in your lower back throughout the exercise (some may call this neutral spine).
BREATHING -> Breathing properly during the exercise can help maintain intra-abdominal pressure and support your spine during the movement
LOAD – Last but NOT LEAST: it is also crucial to keep the load or resistance manageable – meaning do not try to press excessive load, and avoid straining.
*** IMPORTANT NOTE! If you find that, after a set on the leg press you are unable to walk properly for a minute or longer… This is a RED FLAG! It means something is off and stop doing it unless you want a bad injury -> seek the help of a properly trained fitness professional who can help insure you do the exercise correctly and safely. If you ignore the warnings, you may have pain (even severe pain) in the long run, leading to need for expensive medical assistance (and potentially surgery and repercussions for years and decades in the future): this is not fun!
In summary, proper form, alignment, and technique are essential to prevent lumbar injuries when using the leg press machine. If you experience any pain or discomfort, it is advisable to stop the exercise and seek professional advice with the exercise (and program design) and medical advice if appropriate
HAVE YOUR SAY:
- Have you ever hurt your back doing the leg press?
- Do you know anyone who has? What happened?
- Have you come across any tips that have helped you stay safe and avoid injury?