Leg Press
Sit in the machine, set your feet shoulder width on the platform and press without locking the knees. Lower to 90 degrees and push through the heels.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · seating
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
02 · start
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
03 · lower · Key step
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
04 · press
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
05 · repeat
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Form cues
- Beli koltuğa yapışık tut
- Dizleri ayak yönünde tut
Common mistakes
- Çok derine inip kalçayı koltuktan kaldırmak
- Dizleri tam kilitlemek
