Certificate IV in Fitness

45 degree leg press

Muscle group

Legs.

Classification of exercise

Compound (multi-joint).

Movement analysis
Phase
Joint
Joint Action
Major Muscles
Muscle Contraction

Upward

Hip

Knee

Ankle

Extension

Extension

Plantar-Flexion

Glute Max/Med Bicep
Femoris
Vastus Med/Int/Lat
Rectus Femoris
Gastrocnemius Soleus

Concentric

 

 

 

 

 

Downward

Hip

Knee

Ankle

Flexion

Flexion

Dorsi-Flexion

Glute Max/Med Bicep
Femoris
Vastus Med/Int/Lat
Rectus Femoris
Gastrocnemius Soleus

Eccentric

Variation

90 degree, 1 leg, narrow and wide stance.

Main Teaching Points

Sit in the machine with the lower back, hips and glutes pressed against their pads, ensuring that the head position against the pad is maintained. Place the feet flat on the platform hip-width apart with the toes slightly angled out. Placing the feet level and at approximately shoulder width apart lower the sled down until the femur reaches a vertical position. Allow the hips and knees to slowly flex to lower the sled, ending the ROM when the femur reaches its vertical position. Then applying pressure through the foot press the sled out to full extension (do not forcefully/snap out through the knee joint) through the knee joint.

Tempo

2 : 1 : 2 (2 seconds up, 1 second hold, 2 seconds down).

Concerns with exercise/common faults

Most common faults include lowering the weight too low causing the pelvis to rotate and potentially cause strain on the erector spinae. Another common fault is the knees collapsing inward at the bottom of the ROM, this is normally a concern for beginners and those with a weak strength rating.

Choose another exercise