The leg press is a staple exercise at almost any gym. Great for strengthening the legs in a controlled and safe manner! However, it is also completely reliant on large, heavy and unwieldy equipment making it totally unsuitable for home workout enthusiasts.
Enter the bodyweight leg press also known as a ball squat.
Ok, so its not exactly the same as lifting a heavy stack of weights (and is certainly harder to progress as you get stronger) but by manipulating the speed of movement and using tactical pauses in the harder ranges of motion you can still fatigue a large percentage of your lower body muscle fibers in a relatively short period of time.
The ball steers you up and down (kinda similar to the rails of a leg press) whilst allowing you to focus on moving slowly with precise control. The bodyweight leg press is also great if your body proportions make traditional squatting variations harder to perform.
Try it and see.
Performance Tips:
Place a swiss ball (or equivalent ball) between you and a smooth wall
The ball will help glide you down and maintain position as you descend
Position your feet slightly in front of your shoulders
Push your hips back and squat down until your thighs are parallel with the floor
Hold this position for X number of breaths (more = harder)
Visualise pushing the floor away from you as you SLOWLY stand up tall
Push evenly through your whole foot (heals to toes) as you rise up
Without pausing in the easier top portion of the move begin the next rep
Increasing Difficulty:
Hold the bottom position for longer during each rep
Perform the upwards phase even slower
Avoid fully extending the legs at the top of the move (eliminating any rest)
Wear a weighted vest
Loop 41 inch bands over your shoulders and pin underneath your feet
Thanks for reading! For lots more exercises you can do at home to build a fitter, stronger body check out my complete GTS Workout Program by clicking on the button below.