The leg press movement is similar to a squat in that you have the same joint movement and the same primary and secondary muscle groups are engaged.  However, because the body is much more supported, it is a safer and easier exercise for beginners to learn.

Exercise Execution:

Start/set-up position: Sit or lie in the supine position.  Adjust the seat or the footpad so that the knees are flexed at 90 degrees. Feet should be flat on the footpad.

Alignment: Pelvis, spine, neck and scapulae are in neutral position with abdominals contracted.  Moving joints: Hips, knees, and ankles. Pelvis is stabilized in neutral. Spine and neck do not move.

Movement: Exhale as the hips and knee extend. Knees may come to full extension in a controlled manner without hyperextending.  Inhale and slowly return to (Start position) knee flexion.

Machine Leg Press

Hamstrings, Quadricpes & Glutes

Common Errors:

  • Hyperextended neck
  • Knees overshoot toes
  • Knees failing to stay in line with toes
  • Inability to stabilize core/spine flexing forward
  • Inability to perform proper hip hinge with tailbone pointing back
  • Failure to bring pelvis back into neutral at the end of the lift
  • Heels lift off the footpad
Primary Muscle Group Secondary Muscle Group Joint type
Gluteals Quadriceps Compound
 
Difficulty Equipment Needed
Basic Low (Machine)

Filed under: Exercises

Like this post? Subscribe to my RSS feed and get loads more!