STANDARD
The Leg Press develops strength in the hip and thigh muscles.
Figure 15-1 breaks down the exercise as it would be conducted by an individual Soldier:
Starting Position
The starting position for the Leg Press is the Sitting position with the knees bent at 90 degrees and feet flat on the foot platform.
Place the hips, low back, shoulders, and head firmly against the seat back with the eyes looking straight ahead.
Maintain a natural arch in the lower back.
Select the appropriate weight and ensure the pin is secure in the weight stack.
Keep hands relaxed and placed on the handgrips.
Count
● On count 1, straighten the legs slowly until they are fully extended but not locked.
● On count 2, return to the starting position in a slow, controlled motion.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
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.
MODIFIED LEG PRESS
The modified Leg Press is performed the same as the leg press.
However, Soldiers use a smaller range of motion.
As a Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
SINGLE-LEG PRESS
The Single-Leg Press is performed much like the leg press, only one leg at a time (see figure 15-2).
The range of motion and resistance is decreased for the injured leg.
As a Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Leg Press is used to maintain a heavy resistance on the good leg, to reduce the resistance on the injured leg, or both.