Tuesday, March 5, 2013

Leg Press Tips and Technique

The Leg Press is one of the most popular machines in the gym.  It is a single plane machine which means it really targets the glutes, quads, and hamstrings if used properly.  To use all three big muscle groups, your feet should be placed near the center of the plate.  If your feet are placed too high, you will recruit more glutes/hams than quads.  If you place your feet too low on the plate, then you will recruit more quads than glutes/hams.

Another important facet to the leg press is the lower back.  As with most exercises, it is very important to keep a neutral spine throughout the movement.  Some exercisers will lower the weight too fast causing their lumbar spine to curve.  Make a mental note to keep your low back on the pad.  A curved lumbar will produce a posterior pelvic tilt which may lead to low back pain or injury in the future.

So next time you're at the gym and the angled leg press machine is available, try experimenting with foot position.  High on the plate for glutes/hams, low for quads, and wide for adductors.  But regardless of your routine, make sure you maintain proper form to prevent injury.

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