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51
Leg Press—Hip and Knee Extension
Muscles Worked:
Quadriceps, Gluteus Maximus and
Adductor muscle groups
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Generate the force for the leg press by
mentally directing your pushing/pressing
effort through the lower leg and squarely
into the frame of the machine. In other
words, push in the direction the calf bone
is pointing throughout the motion, rather
than just pushing your body backward.
This will decrease the shearing forces at
the knee.
• Keep your knees pointed in the same
direction as your feet. DO NOT let the
knees travel inward/closer during the
motion.
• Keep your spine in good posture.
• Straighten but do not “lock out” your
knees. Keep your quads tightened
throughout the entire motion.
• Do not use momentum. MOVE SLOWLY!
Do not “launch” yourself when you
straighten your knees.
START FINISH
Start
• Remove the bench and unlock the
rowing seat.
• Sit on the seat facing the Power
Rod
®
unit with the leg press belt
attached and adjusted. Support
your feet on the upright pulley
frame or foot rests as shown. The
belt should be placed around the
pelvis, NOT the low back/spine.
• Lift your chest, tighten your abs
and maintain a very slight arch in
your lower back.
• Slowly straighten your legs, but do
not lock your knees.
• You may rest your hands around
the sides of the belt, on the sides of
the seat, or you may fold your arms
across your chest, whichever is
more comfortable.
Action
• Bend your knees and hips slowly
allowing yourself to slide toward
thePower Rod
®
unit.
• Limit your slide to a position that
allows you to still maintain good
spinal posture, with your chest
lifted, abs tight and a slight arch
in your lower back.
• Slowly return to the starting
position.
Leg Exercises
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