Supine leg press-quadriceps exercise method (8)

Leg Press and Squats are both classic movements that focus on quadriceps training. Due to the high pressure on the waist when squatting, the recumbent weight-bearing leg press can avoid this shortcoming, so it can be used to impact heavy weights.

The supine angle is generally not less than 45 degrees. If it is too small and the resistance loss is large, horizontal leg kicking should be used. Nowadays, the 45-degree incline leg press is the mainstream, and of course there is also the 90-degree supine press.

Target exercise areas:Quadriceps, gluteus maximus

(In particular, the medial head of the quadriceps is exercised, followed by the lateral head, while the rectus femoris is basically not involved)

Action essentials:

1. Sit on the leg press, lean your hips against the incline pad, and place your feet shoulder-width apart The distance is on the foot platform. Grasp the handle and apply pressure from your heels to release the safety catch. Your knees should be slightly bent at the beginning of the movement.

2. Inhale and slowly lower the weight until the knee joint reaches 90 degrees and stop. Pause for a moment, then push forcefully up through your heelsLift the weight back to the starting position and begin to exhale as you press upward past the midpoint of the movement.

Notes:

1. It should not be used during practice Bad habits such as pushing your knees to use force or crossing your arms in front of your chest to limit the distance of movement. In addition, when restoring the movement, the feet should not be completely straightened, and the knee joint should be slightly bent.