Heavy Duty Leg Press Machine

 

1. Adjust the seat position

 

Adjust the leg press machine seat so that your back is against the backrest and your feet are flat on the platform.

The direction of the knees and toes should be consistent, the knees are approximately in line with the toes, and the knees should not exceed the toes.

 

2. Feet placement

 

The position of the feet will affect the activation of different muscle groups, which are usually divided into the following types:

 

Middle placement (standard): Place your feet in the middle of the platform, shoulder width or slightly wider than shoulder width. This posture mainly activates the quadriceps and is the most commonly used basic posture.

 

High position: Place your feet on the upper part of the platform to more effectively exercise the hamstrings on the buttocks and back of the legs.

 

Low position: Place your feet close to the bottom of the platform to more intensively exercise the quadriceps.

 

Wide position: Place your feet wider than your shoulders, with your toes slightly turned outward, to strengthen the activation of the adductors.

 

Narrow position: Place your feet narrower than your shoulders to activate the quadriceps on the outside of the thigh more.

 

3. Start the movement

 

Squat (weight-bearing phase): Slowly bend your knees and push the weight-bearing platform down.

Keep your back close to the backrest during the movement, and do not completely bend your knees inward or outward, and control the range of motion.

 

Push up (power phase): When your knees are bent to about 90 degrees, use the strength of your legs to push the platform back to the starting position.

When exerting force, focus on your thigh muscles to ensure a stable movement.

Do not completely lock your knees, keep them slightly bent, and avoid excessive pressure on your knees.