How to perform Leverage Machine Leg Press with proper form
Setup
- Adjust the Seat: Sit on the machine and adjust the seat so that your back is comfortably against the pad.
- Position Your Feet: Place your feet shoulder-width apart on the platform, ensuring your heels are flat and toes slightly pointed out.
Execution
- Starting Position: Begin with your knees at a 90-degree angle, maintaining a neutral back position against the pad.
- Press Movement: Engage your core and push the platform away by extending your legs. Focus on using your quadriceps, hamstrings, and glutes.
- Range of Motion: Extend until your legs are nearly straight but do not lock your knees.
- Return Movement: Slowly lower the platform back towards your body, keeping your control and maintaining the 90-degree angle at the bottom position.
Tips
- Breathing: Inhale as you lower the platform and exhale as you press it away.
- Avoid Excess Weight: Focus on form over weight; do not compromise your technique.
- Knee Alignment: Ensure your knees stay aligned with your toes throughout the movement.
Safety
- Start Light: Begin with a lighter load to master the form before adding more weight.
- Watch Your Back: Keep your back pressed against the pad to prevent strain.
By following these steps, you can effectively and safely perform the leverage machine leg press.
Exercises
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves