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How to Perform the
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| 45 Degree One legged Press |
Doing the exercise with one leg encourages the knee to use its stablizers and for the abdominals to become more heavily involved.
Let me warn you its not easy!!
So for starters ensure your weight is BELOW half of what you usually push during a two legged Leg Press! Use both feet to kick off the movement and then slowly take the other leg away.
Always keep your other leg handy as a 'spotter' in case your working leg can't take the heat and needs a helping hand (ah leg!)
Always keep the leg in line with your hip and shoulder, DO NOT bring the leg into the middle of the platform.
Starting Position:
Take
a seat in the machine and position
your back so it is straight against the back rest- Create the natural arch in the back by placing the shoulder blades against the back rest
- Place your feet shoulder width apart and two thirds of the way up on the foot plate provided
- Use your hands on the latch releases and at the same time push the plate with your legs & butt
- Keep the head still and the tummy tight
First Repetition:
- Double check your shoulders are against the seat
- Squeeze your tummy and hold it tight
Hold strong with both legs and slowly take the
other leg off. It
will feel strange but ensure you leave the leg in the same position on
the platform. (Do not
try and centre the foot - keep the original alignment)- Slowly bring the weight down towards you; counting 1, 2, 3 and 4. Take a deep breathe in through the nose as you lower the weight.
- Always ensure your back and butt stay in the perfect posture AT ALL TIMES
- As you reach the 90 degree position with your knee, contract the tummy and blow out as you push the weight all the way to the top – Counting 1 and 2
- Ensure the knee does not lock (keep it soft)
- Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath in through your nose
- When you have done your required number of repetitions finish with the weight at the top
- Use the latches to lock the plate back into place
- Repeat in about 20-30 seconds with the other leg
- Complete your post set stretch procedure
Important things to remember through the set:
- Always keep the leg in line with your hip and shoulder, do not let it wonder into the middle of the platform
- Continue to count 1 and 2 as you push the weight up
- Breathe out through the mouth during the Pushing of the weight
- Keep your back straight, your shoulders and top of the bum bone against the back rest creating the natural arch.
- Ensure your tummy is tight through the entire workout
- As you bring the weight back down count 1, 2, 3 and 4
Similar to the Leg Press Machine, the 45 Degree Leg Press can be purchased as a single standing machine. Check out the most recommended 45 Degree Leg Press' available online today.
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