78
Leg Exercises
Leg Press
Muscles worked:
Quadriceps
Bench Position:
Removed
Accessory:
Sliding seat; Leg Press Plate
Adjustable Arm Position:
9
Success Tips
•Keep your spine in good posture.
•Straighten but do not lock your knees.
•Keep your quads tightened throughout the entire motion.
•Do not use momentum,
MOVE SLOWLY.
•Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
START
START
•Remove the bench and unlock the rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.)
•Sit facing the engine, your feet on the leg press plate.
•Bend your knees and hips slowly allowing yourself to slide toward the engine.
•Rest your hands in a comfortable position.
FINISH
FINISH
•Straighten your legs, but do not lock your knees.
•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 Start position.
VARIATION
Single Leg - Leg Press – Knee Extension w/ hip extension
Muscles worked:
Quadriceps
Bench Position:
Sliding seat; Leg Press Plate
Accessory:
Foot Plate; Leg Press Seat Back
Adjustable Arm Position:
9
Success Tips
•Keep your spine in good posture.
•Tighten, but do not lock your knees.
•Keep your quads tight through the entire motion.
•Move slowly and under control.
•Lift your chest, keep your abs tight and maintain a very slight arch in your low back.
START
•Remove the bench and set up the machine with the sliding seat, back support pad and leg press plate.
(Refer to instructions for hooking up the cables for Leg Press exercises.)
•Sit facing the engine with your foot on the foot plate positioned comfortably for you to press with one leg at a time.
•Bend your knees and hips allowing yourself to slide toward the engine.
•Limit this Start position that still allows you to maintain good posture and from flexing your knee past 90°.
FINISH
•Straighten your leg by pressing through your heel without taking your front foot off the plate. Move to a straightened position without locking out your knees.
•Slowly reverse the motion, returning to the Start position without losing muscle tension.
