Hammer Strength Leg Press Machine

 

1. Main functions and training parts

 

The leg press machine is a trump card machine for training lower limb strength.

It mainly trains the quadriceps on the front of the thigh, the hamstrings and gluteus maximus on the back of the thigh, and the gastrocnemius and soleus muscles of the calf.

It can withstand a large load, effectively improve the explosive power and absolute strength of the lower limbs, and put relatively less pressure on the knee joints, which is suitable for people with different fitness levels.

 

2. Equipment shortcomings

 

Due to the back-to-the-seat training, the training effect on the core muscles during the movement is not as good as free squats and other movements. Moreover, if used improperly, such as too large a leg press angle or too heavy a weight, it may cause certain pressure on the waist and knee joints.

 

3. Training method

 

• Adjust the position: Sit on the leg press machine, back against the seat, put your feet flat on the pedals, the distance is the same as the width of your shoulders, the toes are slightly hooked up, and hold the armrests on both sides with both hands.

 

• Action execution: Slowly exert force and push the pedal forward until your legs are straight, but do not completely lock your knees; then control the speed and slowly retract the pedal to return to the starting position, feeling the contraction and stretching of the leg muscles. 8 - 12 times per set, 4 - 5 sets per training.