| Leg Press, Single Leg (Horizontal) |
| | The explanation for the horizontal leg press machine is exactly the same as the 45 degree leg press definition. Performing the exercise with one leg will help to isolate the stabilizer muscles in your hip and glute area. Plus, it's a fun variation of the standard leg press exercise. The Horizontal leg press machine allows for your hips to move through a greater range of motion or extension. Also, for many people, the weight that you use on the horizontal leg press will be less than that used for the 45 degree leg press. I have accounted for this in your program but don't forget that you can fine tune the weights to what feels best to you at any time! Position yourself on the machine with your lower back pressed flat against the pad and one leg placed against the upper area of the force-plate. Your toes should be pointing outward 2-3 inches from parallel. Bend your knee and lower the weight as far as is comfortable for you. Let your knee follow the angle that your toes are pointing. Press the weight back up again until your leg is just short of full extenstion (do not lock your knees out). Don't get in the habit of pushing on your knees to help your legs press upward, or of crossing your arms across your chest and limiting your range of motion! Remember to exhale as you press the weight up. |
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