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How to Perform the
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| Single Legged Leg Press - Machine |
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 half of what it usually is! Use both feet to start the movement, start it from a slightly bent leg positon.
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... helping leg?!?)
During the single legged leg press you MUST leave your working leg in the same position as if you had two legs still on the machine. DO NOT bring the working 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 handle grips and at the same time push against the plate with your legs & butt
- Keep the head still and the tummy tight
- Push all the way out, keep your legs from locking
- Take the none working leg off, and HOLD STRONG!
First Repetition:
- Double check your shoulders are against the seat
- Squeeze your tummy and hold it tight
- Take a deep breathe in through the nose and bring the weight down towards you counting 1,2,3,4
- Always ensure your back and butt stay in the starting position posture AT ALL TIMES
- Slowly begin to lower the weight back down, at the same time contract the tummy and take a deep breath in through your nose couting 1, 2, 3 and 4 until the leg is at 90 Degrees
- Immediately, with all your might, push the weight back out, breathing out through the mouth, ensuring the knees do not lock. Count 1 and 2
- When you have done your required number of repetitions, use your none working leg to help lower the weight back down.
- Switch legs after you required repetitions and have a 30 second break.
- Complete your post set stretch procedure
Important things to remember through the set:
- Hold Strong and do not twist the body. Use the Abdominals to get you through the tough stages
- Continue to count 1 and 2 as you push the weight
- Take a nice slow controlled breath in and count to 4 as you begin
- 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
Many Home Gyms come standard with a Leg Press machine. They are a Highly effective machine for training the legs, butt and calves. Check out the Best Recommended Home Gyms that come with a Leg Press.
Better yet you can actually have your very own Leg Press Machine, they are of a higher quality and are what you will find in a Health Club.
Next Page: 45 Degree Leg Press
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