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Your Exercise Routine: Leg Press
Your Exercise Routine: Leg PressThis next exercise is called a Leg Press. It is designed to strengthen all of the muscles of the lower body including thecalf muscles, the hamstring muscles behind the leg, the quadriceps on top of the leg as well as the gluteals, yourbuttocks.Most leg press machines will have an adjustment, they’ll allow you to adjust either the seat backwards or forwardsdepending on your height, or the foot pad backwards and forwards. And for today we’ve adjusted the footpad tomatch your height.We want to select the level of resistance on the machine that is going to give your legs a bit of a challenge as you dothe exercise so you feel the muscles, but that’s not too heavy so that you can’t complete 10 to 12 repetitions withoutmaintaining good form.So let’s do this exercise with good form.So, we’re going to start by placing our feet up on the pad so that you have a 90 degree angle at the knee joint. Youdon’t want the knee joints to be hyper-extended.In terms of the distance between your feet, you want to maintain an equal distance between your ankles, your kneesand your hips.Now what you’re going to do is you’re going to push the weight forward with your feet, being careful not to lock outthe knee joint. Maintain a small bend in the knee and then bring the feet backward and leave some space on theweight stack so they do not touch and there’s tension maintained on the muscles. Push forward and come back.You want to make sure as you do this exercise that you’re not straining your back and you’re not hyper-extending yourback to push forward. If you find that you are doing that, you’re going to want to lower the weight and try it again at alighter weight.Push forward through the heels. Focus on pushing forward through the heels because that transfers the resistancedown through your hamstrings and then through your gluteals. Keep your feet flat on the pad.As with our other exercises we’re going to complete 10 to 12 repetitions, take a break and then do it again. So let’s do2 more. This is your last one. Alright. Bring it down to a rest. Bring your feet down. Very good!Page 1 of 1This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.HCGN1019596 EN YourExerciseRoutineLegPress.pdf© The Wellness Network
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