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Leg Press

The document describes 15 different exercises that target the leg and glute muscles. It provides details on the muscles targeted, positioning, and procedures for each exercise. Key exercises include the leg press for quadriceps and glutes, leg extension for quadriceps, glute press for glutes, and standing leg curl for hamstrings. Proper form is emphasized for isolating the target muscles and performing each exercise safely through a full range of motion.

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Alfonso Robert
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
347 views

Leg Press

The document describes 15 different exercises that target the leg and glute muscles. It provides details on the muscles targeted, positioning, and procedures for each exercise. Key exercises include the leg press for quadriceps and glutes, leg extension for quadriceps, glute press for glutes, and standing leg curl for hamstrings. Proper form is emphasized for isolating the target muscles and performing each exercise safely through a full range of motion.

Uploaded by

Alfonso Robert
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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1.

Leg Press
Muscle Trained:
Major
i. Quadriceps
ii. Gluteus Maximus
Minor
i. Hamstring
ii. Adductors

Plane:

Procedure:

1. Adjust seat position to allow approximately a 90 bend knees.


2. Check the weight stack to ensure appropriate resistance.
3. Place feet shoulder width apart on the foot plate with toes and
knees angled outward slightly at the same angle.
4. Keeping flat, push through the heels and with a smooth controlled
motion, straighten the legs. Do not lock the knees.
5. Slowly return to start position without resting.
6. Maintain hips and shoulder against the back pad with the knees
pointing toward the toes throughout each repetition.

2. Leg Extension
Muscle Trained:
Major
i. Quadriceps
Minor:

Plane:

Procedure:

1. Note the pivot point at the right front corner of the seat.
2. Adjust the back pad to support the body while keeping the knee in
line with the pivot.
3. Adjust the leg pad to the front of the shin, just above the ankle.
4. Be seated with things parallel and feet relaxed.
5. Check the weight stack to insure appropriate resistance.
6. Grasp the handles to remain firmly seated while maintaining proper
posture.
7. On the first repetition, rotate the thighs to center the knee cap on
top of the knee. Maintain this position throughout each repetition.
8. Slowly straighten the legs to full extension. Do not kick!
9. With a smooth controlled movement, return to the start position
without resting.

3. Gluete
Muscle Trained:
Major
i. Gluteus Maximus
Minor:
i. Hamstrings
ii. Quadriceps
iii. Adductors

Plane:

Procedure:

1. Adjust abdominal pad height by releasing pull button and bringing


pad to desired height. The abdomen should be gently supported by
the pad.
2. Check the weight stack to insure appropriate resistance.
3. Place left knee on knee pad.
4. Rest the forearms on the arm pads and grasp handles.
5. Place right foot on the footplate.
6. Tighten the trunk muscle to prevent torso extension/flexion and
rotation.
7. Tighten the training muscles (shown below) and pressing squarely
through the foot, press the footplate upward in an arching motion
toward the ceiling. Do not kick!
8. Slowly return to the starting position with a smooth controlled
motion.
9. Repeat for apposite leg.

4. Rotary Hip
Muscle Trained:
Major
i. Hip Extensors
ii. Hip Flexors
iii. Hip Adductors
iv. Hip Abductors
Minor

Plane:

Procedure:

1. Select platform height to align hip joint with axis of the pivot arm.
2. Adjust the knee pad so that it is located just above the knee.
3. Select exercise (Hip extension, flexion, adduction or abduction).
4. Rotate pivot arm to the appropriate start position.
5. Grip handles to stabilize body.
6. With leg in the start position, align hip with pivot axis.
7. Keeping the back stabilized, lift and lower the weights with smooth
controlled movements.
5. Calf Press
Muscles Trained:
Major
i. Soleus
ii. Gastrocnemius
Minor

Plane:

Procedure:

1. Move back support to rear most position


2. Place feet totally on foot platform, grab handles and press foot
platform until knees are slightly bent.
3. Lower feet leaving balls of your feet on foot platform.
4. Keeping knees slightly bent, push toes out, hold, and then slowly
return to starting position.
5. When finished, move feet up in full contact with foot platform the
slowly lower the weight stack.

6. Standing Leg Curl


Muscles Trained:
Major
i. Hamstrings
ii. Gastrocnemius
Minor

Plane:

Procedure:

1. Select the desired weight. Do not exceed your known performance


capabilities.
2. Adjust thigh pad to the desired height. Be sure that your knee joint
is in direct alignment with the lever arms axis of rotation
3. Adjust the leg curl lever arm to the desired length. Be sure that the
roller pad is securely positioned behind lower leg and heel.
4. Check to insure that both pull pins are in their fully engaged and
locked positions.
5. Assume a comfortable standing position with thighs resting securely
against thigh pads.
6. Place forearms pads and firmly grasp handles for stability.
7. In a slow, controlled manner, lift weight by curling exercise leg
inward towards buttocks. Pause briefly in the fully contracted
position and return slowly to starting position.
8. Breathe normally.
9. Upon completion of exercise, lower weight gently to its resting
position.

7. Split Squat (Barbell or Dumbbell) - Foot in Box


Muscle Trained:
Major
i. Gluteus Maximus
ii. Quadriceps
iii. Gastrocnemius
iv. Hamstrings
v. Calves
Minor

Plane:

Procedure:

1. Hold barbell across shoulder, or dumbbells in hands.


2. Start in split squat position, rear foot on box or bench.
3. Perform split squat in controlled manner
4. Maintain upright torso.
5. Complete repetitions on one side at a time.

8. Treadmill
9. Seated Rowing
10.Bicycle
11.Standing Leg Curl
12.Leg Adduction
13.Leg Abduction
14.Split Squat Dumbell
15.Hip Extension-Lying-Cable

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