Training goals
Increase muscle size (quadriceps, gluteus maximus)
Enhance explosive power and endurance
Support compound training capabilities such as squats and deadlifts
Action points
Use medium to high weights
Control rhythm (3 seconds to lower, 1 second to push up) to strengthen eccentric control
Adjust foot position (high foot position stimulates the buttocks, low foot position stimulates the quadriceps)
Recommended training plan (goal: muscle hypertrophy)
Number of action sets: 4~5 sets
Weight selection: Maximum weight that can be tolerated 60~75%
Repeats per set: 10~12 times
Rest time: 60~90 seconds
Optional variations
Different widths of feet (regular, narrow, wide)
Do single-leg leg press on one side (half the weight)
Precautions
Use safety buckles or limiters
It is not recommended to hold your breath while pushing (to avoid increasing abdominal pressure)
It is recommended to stretch the quadriceps and gluteal muscles after training
Note: Rehabilitation training should be conducted under the guidance of a physical therapist or doctor
Training goals
Restore knee or hip mobility and muscle strength
Enhance neuromuscular control
Avoid muscle atrophy
Key points of the movement
Use extremely light weight or no weight
Slow and controlled movements
Knee flexion and extension angles are controlled within the range allowed by the doctor (usually no more than 90°)
You can only do a partial range of motion
Recommended training plan
Number of sets: 2~3 sets
Weight selection: 20~30% of the maximum weight you can bear Or no weight
Number of times per set: 12~20 times
Rest time: more than 90 seconds
Notes
Do rehabilitation stretching and ice pack before and after training
Assess the pain level before each training (should not exceed 3/10)
If you feel joint instability, tingling, jamming, etc., stop immediately
Avoid deep leg lifts or explosive push-ups
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