10 Functional Trainer Leg Exercises for a Powerful Lower Body
Strengthen your legs with functional trainer leg exercises! Build glutes, improve stability, and target muscles with versatile workouts using this gym essential.
A comprehensive fitness routine isn’t complete without including leg workouts. They’re crucial in enhancing speed, stability, and overall strength. Training your legs, you cultivate powerful lower body muscles essential for maintaining balance and coordination.
The leg press machine enhances your leg hypertrophy and helps to strengthen your lower body (1). It builds your quads, hamstrings, glutes, calves, and adductors. It replicates squats but with back support. You can use this machine to train your lower body as an accessory to the squat or load it high as a primary exercise.
There are many different types of leg press machines, and they all have unique movement patterns. As a result, you can use these machines to activate different muscle groups. Here are eight different type of leg press machine that you need to know about and what each machine has to offer.
The traditional 45-degree leg press machine, also known as an incline leg press machine, is the most popular leg press machine and are commonly found in commercial gyms. Using this type of machine involves pushing weight at a 45-degree angle incline on a sled. Typically, users of this machine sit against a back pad and put their feet on the sled.
The BodyKore G277 45-degree leg press offers extra smooth movement. It’s plate loaded and has a large foot platform that you can use to vary your leg positions and target your leg muscles differently (2). This machine also offers seat back adjustments, enabling you to hit your full range of motion with full back support.
While the look of this machine type may be different according to brands, they generally work the same. Here’s a step-by-step guide on using the 45-degree leg press effectively and with proper form:
Read More: Leg Press Foot Placement Variations
The leg press hack squat machine is versatile and allows users to do both the leg press and the hack squat. This makes it a contender for the best leg press machine for your home gym. This machine lets you switch between a 45-degree leg press and shoulder-loaded hack squat with an adjustable back pad and footplate.
The Body-Solid GLPH1000 leg press hack squat machine is of top-notch quality and is perfect for small spaces, letting you do the hack squat and leg press on one machine. This particular leg press machine number comes with different start and stop positions keeping it under your control. Both pads also come with a quick flip and lock mechanism for ease.
Will you use your leg press hack squat for a leg press or a hack squat? Check below for some directions.
The horizontal leg press differs from the seated leg press, although you are also seated when using this machine. The difference is that with this one, the footplate moves, but the weight is pushed horizontally. The seated leg press is also considered a type of horizontal leg press.
The Body-Solid Pro-Select Leg Press is a wonderful example of this machine, and this version also doubles as a calf press machine. It’s selectorized with two side handles to lock you into place while the precision bearings ensure smooth movement. The footplate is rubberized for better traction.
The horizontal leg press is the most popular leg press machine in gyms. Check out how to use it for your workouts.
The seated leg press is also a horizontal leg press machine because the mechanics move the weight horizontally. However, the footplate is stationary with this machine while the seat moves. This also adds your bodyweight to the resistance, which is great for your lower body muscles.
The Muscle D Elite Leg Press is a seated leg press with selectorized weight. This machine is hugely effective and comes with a large foot platform. As a result, it allows you to vary your leg positions to target different parts of your leg.
The seated leg press is less popular than the horizontal leg press. Here’s how to use this machine.
The compact leg press machine is smaller than the traditional leg press and just takes up way less space. This makes it ideal for home gyms or gyms with limited space. This machine is usually angled at a 45 or 30-degree angle.
The Body-Solid GCLP100 compact leg press perfectly embodies the compact leg press. This machine also allows users to do the calf raise, saving them even more space. It has a maximum capacity of 1000 lbs and is fully adjustable but stands at just 47 inches plus width.
Planning to get a compact leg pres for your home gym? Here’s how to use this machine.
The isolateral leg press is a unilateral machine with moving mechanisms for each leg. It’s a good leg press machine to use if you have and want to fix muscle imbalances between both legs since it isolates each side. This unilateral machine is also considered more natural as it mimics leg movements.
The BodyKore FL1801 is excellent for focusing on your quads and calves. It comes with a grip plate that prevents slipping when your workout and offers a full range of motion. This leg press machine reduces stress on the ankles and has a load capacity of up to 2475 lbs.
Are you interested in getting and enjoying the benefits of an isolateral leg press? Then check out how to use this machine below.
Vertical leg presses are unique and different from other leg press machines. As the name suggests, this is because it pushes the weight vertically instead of at an angle or horizontally. You lie flat on the back pad of this machine, mimicking the mechanics of a low barbell squat but with back and neck aligned for safety.
The Powerline by Body-Solid vertical leg press is a great machine that minimizes space and provides neck and back support. This machine has a thick back pad and contoured head and neck pads. In addition, the footplate is extra wide and has a no-slip design.
While it may look strange, this machine is great to use. Just remember to start light and work according to your strength.
For more on benefits of the vertical leg press, read our guide: Vertical Leg Press Benefits
The leverage leg press is unique because it uses a system of levers to deliver resistance. Usually, this machine has an angle, allowing you to use a high load. This is great for building muscle mass and ensures minimal stress on your lower and upper back.
The Body-Solid LVLP leverage leg press is a great leverage leg press machine. It can carry up to 500 lbs and has a back pad that can adjust to 114, 121, and 127 degrees. It’s the ideal leg press machine to target your quads.
Using the leverage leg press to build your lower body muscles is easy once you know how.
Alright, we've just flexed our brains through the mega gym of leg press machines, getting the lowdown on what each beast brings to the table. From the classic 45-degree titan to the compact leg press that fits tighter spaces than your gym shorts, we've lifted the lid on the who, what, and why of leg machines, ensuring you can squat, press, and thrust with the best of 'em.
Remember, whether you're pushing plates on a traditional setup or getting low on a vertical press, the goal is the same: beastly quads, shredded glutes, and calves that could jumpstart an earthquake. These machines are your ticket to a lower body that doesn't just look powerful—it is powerful.
The moral of the story? Variety, my friends, is the spice of life—and of leg day. Mixing up your routine with these different machines not only keeps your workouts fresher than a new tub of protein powder, but it also ensures your muscles are getting hit from all angles, promoting growth and smashing plateaus.
So, whether you're a gym newbie looking to build a solid foundation or a seasoned lifter aiming to level up, there's a leg press machine with your name on it. Dive in, experiment, and find your perfect match. Your future self, with legs strong enough to squat a small car, will thank you. Let's crush it, team!
Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Evaluation of the Lower Limb Muscles' Electromyographic Activity during the Leg Press Exercise and Its Variants: A Systematic Review. International journal of environmental research and public health, 17(13), 4626. https://doi.org/10.3390/ijerph17134626
Nunes, J. P., Costa, B. D. V., Kassiano, W., Kunevaliki, G., Castro-E-Souza, P., Rodacki, A. L. F., Fortes, L. S., & Cyrino, E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. Journal of strength and conditioning research, 34(8), 2347–2351. https://doi.org/10.1519/JSC.0000000000003674
Joe leverages over 20 years of intense workout experience and six years in the fitness industry. As a former collegiate football player, Joe knows what it takes to stay in peak physical condition. He's dedicated to providing straightforward, expert advice on setting up home gyms, personal training spaces, and commercial facilities. Balancing his passion for fitness with being a devoted family man, Joe’s rigorous full-body and metcon workouts exemplify his commitment to staying strong and being a role model for his kids and customers alike.
Strengthen your legs with functional trainer leg exercises! Build glutes, improve stability, and target muscles with versatile workouts using this gym essential.
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