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EXERCISES
Leg Press
Muscles Worked:
This exercise emphasizes the large muscles of the upper front of the leg, the quadriceps muscle group, gluteus maximus and the
hamstrings.
Starting Position:
•
Determine the proper bench position by adjusting the seat so when the feet are placed on the foot plate, the knees are
bent slightly past 90 degrees or a position that can be controlled. For future reference, note your seat number position.
•
On the foot plate, place the feet slightly wider than shoulder width apart and turned slightly outward. Maintain a neutral
ankle position.
•
Stabilize the spine with a very slight arch in the low back and chest up.
Motion:
•
Slowly straighten your legs but do not lock out your knees.
•
When you press on the foot plate, emphasize pushing through your ankles and heels.
•
Slowly lower the foot plate by bending at the hips and knees.
•
Keep your chest elevated.
•
Lower the foot plate under control to slightly above a 90 degree bend at the knees, or what ever you can control.
Key Points:
•
Maintain good spinal alignment throughout the movement.
•
Control the motion when lowering the foot plate.
•
Do not straighten the knee to a locked out position at the top of the press.
22
START
FINISH
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