STRENGTH TRAINING MACHINE DRILL, EXERCISE 1: LEG PRESS
Purpose: This exercise develops strength in the hip and thigh muscles (Figure 6-20 ).
Starting Position: Seated position with the knees bent at 90-degrees and feet flat on the foot platform. The hips, low back, shoulders, and head are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack. Hands are relaxed and placed on the handgrips.
Cadence: SLOW
Count:
- Straighten the legs slowly until they are fully extended, not locked.
- Return to the starting position in a slow, controlled motion.
Figure 6-20. Leg press
Check Points:
- The hips, low back, shoulders, and head are firmly against the seat back.
- Maintain a natural arch in the lower back.
- Exhale on count 1 and inhale on count 2.
Precautions: Do not arch the back or allow the hips to rise off the seat. Do not grip the handgrips tightly.
