The leg press is a workout that is performed on a machine and can also be performed at the comfort of your home. Leg press mainly targets your quads and the major emphasis is on the glute muscles. It is the ultimate lower body workout that gives no stress to the spine. If you do not have leg press gym equipment you can look up some leg press alternatives that will surely benefit you the same you do it with the machine.
Leg press alternatives are like the king of many major workouts that are based on squats. These alternatives help you develop size, strength, and power. It takes time to achieve improvement in your body growth if you are doing leg press alternatives. But they are an excellent solution to strengthen your legs. They also contribute to muscle aid when you are in muscle loss age. With so many alternatives, it is difficult to select which one suits you. But our article has shortlisted some of the best leg press alternatives for you to build your stronger legs.
Leg Press Alternatives
Resistant Band Leg Press
The band is an ideal solution for the leg press alternative. They give great pumped legs even without lifting much weight. To get extra flexibility and stretching for your legs you can do this daily for 10 mins. Tennis players will benefit a lot from this workout since they mainly quad, hamstrings, and calves. You just need a yoga mat and a resistance band to do this workout. Lie down on the floor with a band curled around your foot. Slowly press your legs in an upward motion lock them and lower them down. If you are a beginner then do this for around 3-10 reps.
If you do not have a machine or band or any other equipment for leg press then just try teaming up with your house walls. It is a suitable workout to strengthen your knee joints and thigh muscles. Since your body is in a locked-up position you remain safe through this workout. Vastus Lateralis and Rectus Femoris are the two major muscles targeted during wall squatting. For doing this, your back should be straight and be a touch on the wall. Try to lower your knees till you are parallel to the floor. Your core should be engaged and keep it strong. Pause for a few seconds when you lower down and then come up back to the initial position.
Swiss Ball Curl
This alternative is also called a supine hip extension that emphasizes hamstrings and glutes muscles. If you have a swiss ball then just lie down on the floor. Place your lower legs apart on the ball. Try to bring the ball closer to your buttocks by your heels and then push it back to the starting position. Doing this consistently in your routine will keep your legs and hip flexor strong.
Step Up With the Barbell
It is an excellent leg press alternatives that involve full-body movement. A versatile workout along with cardio benefits is a perfect choice to strengthen your overall body. Overall it is a great workout to improve your body strength and range of motion. You can try this by slowly taking the help of someone to load a barbell on your back and try to step on the bench or a floor step. Come down and try to step with another leg.
Bulgarian Split Squat
It is an old workout that forces your core to strengthen your glutes and quads. One major good thing is that this workout supports leg muscle integration by taking huge stress from the back muscles. Keep a chair behind your back and step ahead. Place your foot of one leg on the chair and lower yourself. Try it with another leg. This alternative will surely build strong leg muscles and increase blood flow to your whole lower body.