Always envied Mariah Carey’s iconic figure? Well, there’s a surprising piece of gym equipment that could help you achieve those famous curves! The 54-year-old singer recently shared a hilarious clip on her Instagram and TikTok pages, showcasing her home gym as part of her Sunday rituals.

While the video humorously poked fun at her diva lifestyle, eagle-eyed fans quickly noticed a particular piece of equipment in her home gym that might hold the key to her toned legs and perky behind.

The spotlight fell on the leg press machine, a favourite among gym enthusiasts for building muscle and sculpting a shapely lower body. As a personal trainer, I’ve witnessed the surge in popularity of weight training among women, driven by its effectiveness in shaping bodies, boosting strength, and preventing injuries.

But what exactly is a leg press machine, and how does it work?

A leg press machine typically involves sitting in a seat with your feet pressed against a platform, engaging muscles in the quadriceps, hamstrings, thighs, and glutes. There are various types of leg press machines, including the seated horizontal leg press and the 45-degree incline leg press, each targeting the same muscle groups but with slight variations in technique and muscle activation.

For those new to weightlifting, the leg press machine offers a safer alternative to free weights, providing stability and reducing the risk of injury. Additionally, it allows individuals to lift heavier weights, essential for building muscle mass and strength, particularly in areas like the glutes.

Using the leg press machine involves selecting weights using a pin system, adjusting seat position, and pushing against the platform to lift the weights. Different foot placements can target specific muscle groups, offering versatility in workouts and promoting overall lower body strength and tone.

For those unable to access a leg press machine, there are alternative home workout moves that can yield similar results:

1. Goblet squats: Hold a dumbbell or large bottle of water at chest height and squat down, pushing back up to standing position.

2. Deadlifts: Hold dumbbells or a barbell with straight arms, hinge at the hips, and lean forward while keeping a flat back, then stand up, pulling the weight with you.

3. Sumo squats: Stand with feet wider than hip-width, holding a dumbbell at chest level, squat down with thighs parallel to the floor, then press up to standing.

Incorporating these exercises into your routine can help build muscle and strength in the lower body, even without access to a leg press machine. So, whether you’re aiming for Mariah Carey’s enviable curves or simply looking to enhance your lower body strength, incorporating these exercises into your regimen can help you achieve your fitness goals.