1. Narrow pedal position:
About 0.5 times the width of the shoulders, pay attention to the feet still slightly outward to avoid inward rotation.
The narrow pedal position focuses more on the stimulation of the outer side of the quadriceps.
2. Wide + high pedal position:
On the basis of the wide pedal position, it is further widened and higher, with the heel against the pedal, and the forefoot is suspended in the air.
This form of movement is very similar to the "sumo squat", which can fully stretch and activate the gluteus maximus.
The target muscle groups for training are also mainly gluteus maximus, adductor muscles and hamstrings.
① Avoid knee inward rotation and X-leg phenomenon
Many beginners, especially girls, are prone to knee inward rotation and X-leg phenomenon when using the reverse leg press, which can easily bring unnecessary torque and lateral pressure to the knee joint, increasing the risk of knee injury.
Not only in supine leg press, in fact, in all types of lower limb training, you should pay attention to avoid knee inward rotation and always keep the knee joint aligned with the toes.
②Avoid locking the knee joint
When using the reverse pedal machine to the top position, if the knee joint is completely locked or even hyperextended, all the load will be borne on the bones and joints.
The correct way is to keep the knee joint slightly bent and try to maintain the muscle tension of the lower limbs to resist the load, so as to stimulate the muscles to work to the greatest extent.
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