Leg Press using Machine

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Machine Leg Press

Start

Start postion of Leg Press
Start postion of Leg Press
  • Place back against seat back and shoulders up against the shoulder pads.
  • Feet about shoulder width apart or slightly greater
  • Toes angled slightly outwards
  • Keep abdominals strong and back pressed into machine

Forward Execution

  • Release weight, controlling the movement lower knees to chest
  • Do not let knees drop, lower knees until they are parallel with the ledge where the feet are placed (if able)
  • Keep back flat and don’t let the knees pass the toes when lowering the weight
  • When lowering the weight, keep the knees in line with the toes; do not let them fall in or out
Leg Press at Full Extension
Leg Press at Full Extension

Backward Execution

  • Keeping weight evenly distributed between feet, extend legs straight up in a controlled forceful manner.
  • Do not let the knees or toes lift up when pushing the weight back up

Targeted Muscle: Quadriceps, Hamstring, Glute, Gastrocnemius

[youtube=http://www.youtube.com/watch?v=p5E6OWzFrWA&feature=youtu.be]