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Leg Press Exercise
Leg Press Targets Following Muscles:
glutes, Quadriceps, Hamstrings.
Also a good strength and mass builder for the lower body, the leg press exercise
is often preferred by those with weak lower-back muscles. There is
little involvement of the stabiliser muscles and, paradoxically, may
lead to urther weakening or imbalance of the deep muscles close to the
spine and pelvis To reduce injury risk, keep your lower back flat on the
Starting Position of Leg Press
- Sit into the base of the leg press machine (seated, lying or incline) with your back firmly against the padding.
- Position your feet parallel and hip-width apart on the platform.
- Release the safety bars and extend your legs.
The Movements of Leg Press Exercise
- Slowly bend your legs and lower the platform in a controlled
fashion until your knees almost touch your chest. Hold for a count of
- Return the platform to the starting position, pushing hard through your heels.
Training Tips for performing Leg Press
- Keep your back in full contact with the base; do not allow your lower spine to curl' up as you lower the platform.
- Keep your knees in line with your toes. . Do not 'snap out' or
lock your knees as you straighten your legs back to the starting
- Make sure you do not bounce your knees off your chest.
Variations in Leg Press
Wide foot spacing.
Placing your feet shoulder-width apart with your toes angled outwards
puts more emphasis on the inner thigh muscles and will therefore help
to develop this part of the thigh.
Feet higher on platform.
Placing your feet higher on the platform SOt that your toes are almost
off the edge puts more emphasis on the hamstrings and! glutes and will
therefore help develop these! muscles.
Exercises for your Legs, Hips and Glutes Workouts.
Front Lunge (dumbbell or barbell).
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbbell Calf Raise.
Leg Press Machine Calf Press.