Leg press, as the name implies, is leg press training in an inverted position.
First, lie down with your trunk and pelvis obliquely or flat on the backboard of the leg press machine, stretch your feet and step on the leg press board, put down the weight bolt, then slowly bend your hips and knees to lower the leg press board frame so that your thighs are close to your chest, thus completing the half-course training of eccentric contraction of the hip and leg muscles; then the hip and leg muscles contract concentrically, extend the hips, knees and ankles to straighten the knee joints back to the initial position, thus completing the full-course training of leg press.
1) Middle position: that is, the feet are placed in the middle of the leg press board with the same width as the shoulders, so that the hip and leg muscles can be trained comprehensively;
2) Wide foot distance: the foot distance is wider than the shoulder width or twice the shoulder width. This can strengthen the inner thigh muscles, such as the vastus medialis;
3) Narrow foot distance: the foot distance is narrower than the shoulder width or 0.5 times the shoulder width. This can strengthen the muscles on the outside of the thigh, such as the vastus lateralis;
4) High feet: Place your feet on the higher position of the pedal board. This can strengthen the hamstrings on the buttocks and the back of the thigh;
5) Low feet: Place your feet on the lower position of the pedal board. This can strengthen the quadriceps in front of the thigh;
6) Knee and ankle extension training: Straighten the leg (knee straight) and do ankle flexion and extension to strengthen the triceps calf; similarly, different foot distances can also strengthen the inner and outer heads of the calf.
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