The leg press is one of the most popular machines in the gym, and for a reason. It allows you to push your limits and maximize your results. However, due to its popularity, it might not always be accessible at your local gym.
Also, this machine is large, and few homes have enough space to store such massive equipment. Therefore, having some leg press alternative at home is always a good option to help you achieve the same results.
Let’s see what you can do in the comfort of your own home.
How does the leg press machine work?
To find a leg press alternative, you first need to understand how this machine works. While using this machine, you are seated, while your legs and face are angled slightly upwards, roughly at the angle of 45 degrees.
Your feet are placed against a foot plate, and you use your leg strength to push those plates upward as much as possible. This is a great machine because it makes you engage various leg muscles, so when looking at alternative workouts, you need to focus on exercises that also involve compound movements.
Leg press without machine
Resistance bands
Resistance bands can easily replace a leg press machine because they work the same leg muscles. On top of that, they are portable, and you can use them in various settings. You will need a chair or mat and a resistance band for this type of workout. You’ll focus on calves, glutes, hamstrings, and quads.
This version makes you work against gravity, the same as with a leg press machine.
Assume a lying position, face up. Lift your feet off the mat and bend your knees at a 90-degree angle. Your toes should be pointing towards the ceiling.
Hold the ends and wrap the band around the feet. Your feet should be side by side and pressed against the band until they are straight. Bend your knees again and return them to a 90-degree position. One set should have 8-12 repetitions.
Squats
Squats are another alternative to leg press. Instead of sitting down and pushing your legs upwards, you are standing and lowering your body before you push it back up. One of the benefits of squats is that you are standing, which means there is no pressure on your lower back.
Therefore, if you suffer from back pain, or have any kind of injury, regular squats might be a good leg press at home alternative. Also, you don’t need any special equipment to do the squats.
You can explore different types of squats, like sumo squats, where you stand in a much wider position while your toes are facing outwards. Sumo squats focus on your inner thigh muscles.
Lunges
If you want to do an exercise that doesn’t have a high impact on your body, then doing lunges is highly recommended. They are great because they don’t add pressure and can spare your lower back, which isn’t the case with the leg press machine.
They are also beneficial because you are simultaneously working both legs, and they benefit your hamstrings, glutes, and quadriceps. The advantage of lunges is that you don’t require equipment; you can do them anytime, anywhere.
The bridge
People who want to target hamstrings, glutes, quadriceps, and even hips should focus on bridge exercise. It’s one of the simplest and yet the most effective exercise because you aren’t only working your butt but the entire core.
You only need a mat and a hard surface to place your mat.
To properly do the bridge, you need to lie down on your back and put your feet on the floor. Make sure that your feet are below your knees and slightly in front of them. Place your hands at your side, tighten your core and buttocks, and try to raise your hips as much as you can.
Maintain this position for a few seconds, and to increase the challenge, tighten your glutes as much as possible.
Broad jumps
Leap frog or broad jumps build leg strength through explosive movements. This exercise combines full extension and a squat, which is a great alternative for leg press. If you suffer from joint pain, do these jumps carefully because high-impact force may cause injuries.