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Proper Form for Leg Press:
- Starting Position: Sit on the leg press machine with your back flat against the pad and feet placed shoulder-width apart on the platform. Your knees should be at about a 90-degree angle.
- Foot Placement: Position your feet so that your heels stay in contact with the platform throughout the movement. Adjust based on target muscles (higher for glutes/hamstrings, lower for quads).
- Engage Your Core: Brace your core and grip the handles for stability.
- Pressing Motion: Push through your heels to extend your legs, keeping control of the movement. Fully extend but avoid locking your knees.
- Peak Contraction: Hold briefly at the top, maintaining tension in your legs.
- Controlled Lowering: Slowly lower the weight until your knees are at a 90-degree angle or slightly deeper, without letting them cave inward.
Common Mistakes:
- Locking the Knees at the Top: This can strain the joints and increase injury risk. Keep a slight bend at full extension.
- Lifting the Hips Off the Seat: Keep your lower back and glutes in contact with the pad to avoid spinal strain.
- Placing Feet Too High or Too Low: Incorrect placement can shift emphasis away from the intended muscles or cause knee discomfort.
- Using Too Much Weight: Heavy loads can lead to improper form and reduced range of motion. Choose a manageable weight.
- Rushing the Movement: Lower and press with control to maximize muscle engagement and prevent injury.
- Letting Knees Cave In or Out: Keep your knees aligned with your toes to avoid undue joint stress.
Leg Press Tutorial
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