10 Best Exercises to Superset with Leg Press

Are you ready to take your Leg Press workouts to the next level?

Incorporating supersets into your regimen can be a game changer. Supersets not only save time but also intensify your training session, helping to build muscle more efficiently.

In this article, I’m going to give you the top exercises to superset with Leg Press, paving the way to stronger and more powerful legs.

From Lunges to Romanian Deadlifts, get ready to meet the dynamic duos that will revitalize your leg day. Let’s get started.

Keys to Choosing Exercises to Superset

Selecting the optimal exercises to superset with Leg Press revolves around understanding muscle groups and their functionalities.

Here are the critical aspects to consider:

Muscle Group Targeting

Focus on exercises that target complementary muscle groups to the ones worked by the Leg Press, such as the hamstrings or perhaps the upper body.

Equipment Availability

Ensure the necessary equipment for your chosen exercises is readily accessible to maintain the flow of the superset without unnecessary breaks.

Experience Level

Tailor your supersets to match your level of experience.

Beginners should opt for simpler movements while seasoned gym vets might choose more complex exercises to pair with the Leg Press.

Safety

Always prioritize safety. Choose exercises that you can perform with good form to avoid injury.

Best Exercises to Superset with Leg Press

Here they are, in no particular order, my favorite movements to pair up with Leg Press.

Dumbbell Lunges

Why: Dumbbell Lunges improve balance and stability, fostering unilateral strength development.

Coupling them with Leg Press workouts can enhance mobility and functional strength, key to daily activities and sports.

Coaching Tip: Leg Press paired with Lunges is what is referred to as a compound superset. This is when both exercises target the same/similar muscle groups. (Translation: This combo will set your quads on fire.)

How To

• Grab two dumbbells, one in each hand
• Squeeze the shoulder blades and engage the lats to create a stable back to help with bracing the upper body
• Once you’ve created enough room for yourself from the dumbbell rack (or wherever you pulled them from) you can begin the movement.
• Step forward with one leg, giving yourself enough room to drop into a lunge comfortably without feeling overextended.
• Keep the chest as upright as possible and drop the back knee to roughly one inch from the floor.
• Now drive through the heel and midfoot of the front foot to drive yourself back up tall.

Calf Raises

Why: This exercise targets the calf muscles, offering a focused approach to lower body training.

Incorporating Calf Raises in your superset will ensure a well-rounded leg workout that covers all bases.

How To

• Find a ‘ledge’ that will allow you to drop your heels below the balls of your feet. This could be the edge of a lifting platform, the bottom of a squat rack or the end of a stair.
• Now, position the balls of your feet on the ledge, with the edge about mid-foot and your heels hanging beyond the edge.
• Flex the calves and raise yourself up onto the balls of your feet. Hold the top for a 1-second count.
• Lower yourself down under control until your heels are an inch or two lower than the edge of your ledge.

Push-Ups

Why: A classic upper body exercise, Push-ups work your chest, shoulders, and triceps.

Adding Push-ups can bring a total-body balance to a Leg Press-centered workout regimen.

How To

• Begin in a plank position, hands slightly wider than shoulder-width apart, and feet together or slightly apart. Your body should form a straight line from head to heels.
• Bend your elbows, lowering your body towards the floor while maintaining a straight spine.
• Get as close to the floor as possible without touching it with your chest.
• Extend your elbows, pushing your body back to the starting position.

Bulgarian Split Squat

Why: Bulgarian Split Squats introduce an instability component that activates the core, besides working on the lower body.

They bring a functional aspect to your workout, enhancing both balance and coordination.

How To

• Grab two dumbbells, one in each hand
• Get set up in front of your bench, reach one foot back and place it on the bench. Make sure you feel comfortable and balanced before proceeding.
• Squeeze the shoulder blades and engage the lats to create a stable back to help with bracing the upper body and to keep the dumbbells from swinging unnecessarily.
• Keep the chest as upright as possible and drop the back knee to roughly one inch from the floor.
• Now drive through the heel and midfoot of the front foot to drive yourself back up tall.

Romanian Deadlifts

Why: Incorporating Romanian Deadlifts will focus on the posterior chain, developing hamstring strength that nicely complements the more quadriceps-focused Leg Press.

How To

• Address the bar with feet shoulder-width apart, and toes straight ahead.
• Use a pronated grip about a thumb length from the start of the knurling.
• Now, with a good flat back, pick the bar up to a standing position.
• From here, put a slight bend in the knees and ‘set the back’ by squeezing the shoulder blades and engaging the lats.
• Brace the core and hinge forward by pushing the hips back.
• The bar should almost drag right down the legs, across the knees and straight down the shins. The whole foot should stay flat on the ground, but the weight should be on the mid-foot to heel.
• Maintain the neutral spine position throughout the descent and once you feel a good stretch in the hamstrings, drive the hips forward (hip extension) and return to the starting position.

Mountain Climbers

Why: Mountain Climbers are a dynamic core exercise that also engages the lower body to a degree.

Pairing it with Leg Press will help build a solid core while also enhancing lower body endurance.

How To

• Begin in a push-up position – hands under shoulders, core engaged, body in a straight line
• Now raise one knee toward the chest and place the ball of the foot on the ground – from this position you’re ready to begin performing reps.
• Drive one leg up and place the foot right next to where the opposite foot just left.
• Simultaneously extend the ‘up foot’ back to the original starting position.

Barbell Bent Over Rows

Why: Bent Over Rows are an excellent upper body movement targeting the back and shoulders.

Integrating these with your Leg Press routine will ensure that your upper body strength keeps pace with your lower body development.

How To

• Approach the barbell and take a shoulder-width stance. Your shins should be almost touching the barbell.
• Hinge at the waist and bend the knee until you can grab the barbell. Use a pronated grip (Knuckles facing the floor). I will talk later about the supinated grip (palms up) in this movement.
• Always keep a flat back, and a neutral spine, and keep your eyes focused slightly down about 1 foot in front of you.
• Take a deep breath, brace the abdomen, and pull the bar in until it makes contact right about the belly button.
• Pause for about 1 second. Squeeze the shoulder blades and lock in the rep.
• Slowly return the barbell back to the starting position.

Squat Jumps

Why: Adding a plyometric element like Squat Jumps can foster explosiveness and power, making your leg training more versatile and functional.

How To

• First, make sure you have enough clearance to safely do Squat Jumps (no low ceilings!)
• Start in a shoulder-width with toes either straight ahead or turned slightly out.
• Squat down, exactly how you would with a normal Bodyweight Squat.
• As you squat down, cock your arms back so that they are down and slightly behind the hips.
• When you get to the bottom of the squat, explosively drive yourself up – hips and arms – into the air as high as possible.
• Land softly by bending the hips and knees to absorb force when contacting the ground.

Planks

Why: Builds a solid core foundation, improving your overall stability.

Incorporating Planks will add a challenging core-strengthening component to your leg press supersets.

How To

• Start on the ground on your stomach.
• Assume a push-up like position on your elbows and toes. Elbows should be directly under the shoulders.
• Position your body in a straight line from the shoulders through the hips, knees and ankles.
• Brace the core tight. (As if you’re going to be punched in the stomach)
• Do not let the body slouch to the ground nor push the hips up high in the air.

Glute Bridges

Why: Concentrates on strengthening the glutes and can alleviate lower back pain.

Glute Bridges pair well with the Leg Press to build a stronger lower body.

How To

• Start by laying on your back on the ground.
• Bend both knees to about a 90-degree angle and place both feet flat on the floor.
• Begin the rep by driving your hips up into the air. Try to attain a straight line from the shoulders through the hips and knees.
• Squeeze the glutes at the top of the rep and then lower back down to the starting position.

Final Thoughts

Pairing Leg Press with the right exercises can amplify your workouts, promoting balanced muscle development and full-body strength.

Whether you’re focusing on your lower body, core, or upper body, these supersets offer plenty of versatility.

Try integrating these effective pairings into your program for challenging and efficient workouts. Remember, consistency is key to seeing transformative results.

More Links and Info

Want more superset ideas to ramp up your workouts? Check out the best exercises to pair up with some other popular movements:

Best Exercises to Superset with Push-ups

Crunch Supersets to Shake Up Your Core Workouts

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