C.LAKSHMIKUMAR

Sprinters, football, basketball and volleyball players will find that regular practise of One Leg Press will help strengthen their legs

Method

Lie on a 45 degree Leg Press machine and place one of your feet on the footboard.

Bend your knee and lower the weight as much as possible, bringing the knee close to the chest.

Press upwards using thigh power and go back to starting position.

Perform prescribed repetitions with one leg and repeat with the other leg, which constitutes one set.

Avoid

Locking out the knee at the top.

Jerky and partial movements.

Moving the feet on the footboard during the exercise.

Rounding your back.

Using the same weight you do on regular Leg Press.

Targeted muscles

Trains thigh muscles such as Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris.

Also works hamstrings muscles like Biceps Femoris and buttocks (Gluteus Maximus).

Who it helps

Helps all sportspersons who use their legs for jumping, running and pushing movements such as runners, sprinters, football, basketball and volleyball players.

Builds thigh muscles and corrects size and strength imbalance.

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QUICK TIP

When should you increase the weights on your exercises? Let’s assume that you are able to perform six repetitions in textbook form on Squats using a particular weight. When you are able to effortlessly perform eight or nine reps with the same weight, you can increase the poundage by five pounds (2.2 kg). Even if you don’t desire huge muscles, you should increase the intensity. Train heavy at least every third workout. You can also try other intensity techniques during your regular workouts. For continuous progress (building size or losing fat), you should keep almost every second or third workout challenging.

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