ISO Leg Press Machine

 

1. Basic strength training action:

 

Standard feet placed in the middle, keep the knees and toes in the same direction.

 

Target muscle groups: quadriceps, gluteus maximus, hamstrings.

 

Number of sets and repetitions: 3-4 sets, 10-12 times per set, suitable for beginners and intermediate trainers, use medium weight for training.

 

2. Increase the activation of the buttocks and hamstrings

 

Action: Place the feet on a higher position on the platform, and bend the knees a little deeper during the movement to increase the load on the gluteus maximus and hamstrings.

 

Target muscle groups: gluteus maximus, hamstrings.

 

Number of sets and repetitions: 3-4 sets, 8-10 times per set, the weight can be slightly higher, and focus on the hip force.

 

3. Strengthen the quadriceps

 

Action: Place the feet on a lower position on the platform, and control the knee bend angle to about 90 degrees to ensure that the quadriceps exert the most force when squatting.

 

Target muscle group: quadriceps. Number of sets and reps: 4 sets, 12-15 reps per set, the weight can be reduced appropriately to improve movement control and muscle endurance.

 

4. Single-leg push-up

 

Action: Place one foot in the middle of the platform, and the other foot is suspended in the air or placed on the support, and perform a single-leg push. Single-leg training can help correct the imbalance of leg strength, while more focused on activating the quadriceps and gluteus maximus.

 

Target muscle groups: quadriceps, gluteus maximus, hamstrings on the back of the leg.

 

Number of sets and reps: 3 sets for each leg, 8-10 reps per set. The weight can be reduced appropriately, focusing on the power and stability of a single leg.