To properly perform a machine leg press, focus on maintaining a neutral spine and driving through your whole foot.
Steps for Machine Leg Press
Here's a breakdown of how to perform a machine leg press, incorporating information from a video demonstrating the horizontal leg press:
- Starting Position: Sit on the leg press machine with your back firmly against the seat.
- Foot Placement: Position your feet on the platform, ensuring they are shoulder-width apart and flat. The video highlights using your whole foot to press.
- Hand Grip: Hold the handles securely for stability.
- Spine Alignment: Maintain a neutral spine throughout the movement. Avoid arching or rounding your back.
- Pushing Motion: Drive the platform away from you by extending your legs. The video specifies “driving through your whole foot”.
- Controlled Movement: Push in a controlled manner, avoiding any jerky or sudden movements.
- Full Extension: Fully extend your legs, but do not lock your knees.
- Return: Slowly lower the platform back to the starting position, keeping control throughout.
Key Points:
- Foot placement: Keep your feet flat and use the entire foot to drive the platform.
- Spine: Maintain a neutral spine to avoid injury.
- Controlled motion: Avoid sudden movements and focus on the muscles worked.
- Range of Motion: Push the platform away until your legs are fully extended, but not locked. Lower it in a controlled fashion.
| Step | Action |
|---|---|
| 1 | Sit on the machine and position your feet |
| 2 | Grip the handles securely. |
| 3 | Maintain a neutral spine |
| 4 | Push the platform through your whole foot |
| 5 | Fully extend your legs |
| 6 | Lower the platform slowly. |
By following these steps you can perform a machine leg press effectively and safely.
