Leg Press (BowFlex Seated)

Hip Extension and Knee Extension Muscles worked: This exercise develops overall lower body pushing strength, primarily emphasizing your knee extensors on the front of your thighs (quadriceps), your hip extensors muscles on your rear (gluteus maximus), as well as on your inner thighs (adductor muscle groups). Pulley position: Narrow. Starting position: • Remove the bench and unlock the rowing seat. • Sit on the seat facing the Power Rods® with the leg press belt attached and adjusted. Support your feet on the upright pulley frame or foot rests as shown. The belt should be placed around the pelvis, NOT the low back/spine. • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. • Slowly straighten your legs, but do not lock your knees. • You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable. Motion: • Bend your knees and hips slowly allowing yourself to slide toward the Power Rods®. • Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back. • Slowly return to the starting position. Key points: • Generate the force for the leg press by mentally directing your pushing/pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward. This will decrease the shearing forces at the knee. • Keep your knees pointed in the same direction as your feet. DO NOT let the knees travel inward/closer during the motion. • Keep your spine in good posture. • Straighten but do not “lock out” your knees. Keep your quads tightened throughout the entire motion. • Do not use momentum. MOVE SLOWLY! Do not “launch” yourself when you straighten your knees.
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