Leg Press
Description
The 45 degree leg press exercise is classed as a compound movement and is best performed before moving to isolation movements. Since it’s a multi-joint exercise, it is effective in delivering strength gains. Also, it is shown to be a safer alternative to leg extensions because it reduces risk of injury, due to the co-contraction that it draws from quadriceps and hamstrings around the knee joint. Proper breathing techniques are extremely important while performing this particular movement because studies have documented great increases in blood pressure. Holding your breath will cause your blood pressure to increase even more. It is recommended that you avoid this exercise completely if you have hypertension. With that being said, it is also important that you do not allow your lower back to curl off of the support padding. If a rotation does occur, it will place your lumbar ligaments at a tremendous risk.
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Execution
- Sit on leg press seat and ensure that your back is pressed firmly against the padding provided.
- Position feet high on platform at shoulder-width. Feet should remain flat and can be slightly rotated outwards (10 degrees) for comfort.
- Inhale and slowly lower the weight until the legs reach a 90 degree angle.Note: If your lower back begins to curl off the support padding before your legs reach a 90 degree angle, reduce your range of motion and work on your flexibility.
- Exhale and drive weight upwards through the heel. Focusing the exertion through the heel will draw optimal recruitment from the hamstrings and quadriceps. Do NOT lock out knees at the finishing stage. Keeping a slight bend in the knees will keep the tension on the muscles and reduce the risk of enduring an injury.
- Repeat until the desired number of repetitions are completed.
Variations
Placing the feet even higher up the platform will increase the recruitment drawn from the buttocks and the hamstrings.
Placing the feet lower down on the platform has been shown to increase the muscle recruitment within the quadriceps. It should be noted, however, that performing repetitions in this position places the trainee at a heightened risk of sustaining a knee injury. Use with caution.
Spreading the feet further apart and pointing the toes off to the sides will increase the recruitment drawn from the adductor group (muscles of the inner thigh).
Positioning the feet close together has also been shown to increase the recruitment of the quadriceps. However, it should be noted that this position may place the trainee at a heightened risk of sustaining a pelvic injury. Use with caution.