Leg press on machine with one leg

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 66

Average per rep (lbs)*: 145

Description: Load the Sled: Position an appropriate weight on the sled based on your fitness level. Seat Yourself: Sit comfortably on the machine. Place one foot firmly on the platform in line with your hip. The other foot remains on the ground. Positioning: Keep your spinal alignment neutral. Ensure your head and chest are up. Starting Position: Support the weight, fully extend your knee, and unlock the sled. This is your starting position. Lower the Weight:*Slowly lower the sled by bending your hip and knee. Go as low as your flexibility allows while maintaining a stable pelvis. Pause Briefly: At the bottom of the movement, pause for a moment. Return to Start: Extend your hip and knee to push the sled back to the starting position. Switch Legs: Complete all repetitions for one leg before switching to the other leg.

Exercise ID: 00316

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start with a Warm-Up: Always warm up your muscles before starting the exercise. A 5-10 minute light cardio session followed by dynamic leg stretches can help prevent injuries and prepare your muscles for the workout.
Adjust the Seat Properly: Ensure the seat is adjusted so that your knee comfortably bends at a 90-degree angle when your foot is on the platform. This helps in targeting the correct muscles without straining your joints.
Focus on Proper Foot Placement: Place your foot on the platform in a position that feels natural and allows for a full range of motion. Typically, positioning it in the middle to slightly higher on the platform engages your quadriceps more effectively.
Engage Your Core: Keep your core muscles engaged throughout the movement. This not only supports your back but also improves your overall stability and control.
Breathe Correctly: Exhale as you press the platform away and inhale as you bring it back towards you. Proper breathing aids in maintaining intra-abdominal pressure and enhances performance.
Control the Movement: Perform the exercise in a controlled manner. Avoid locking your knee at the extension phase and aim for a smooth, fluid motion throughout.
Monitor Your Knee Alignment: Ensure your knee is in line with your toes during each rep. This alignment helps in preventing injuries and effectively targets the intended muscle groups.
Use Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Avoid the temptation to lift heavier at the expense of proper technique.
Start with Your Stronger Leg: Begin the exercise with your stronger leg first. This can help establish a baseline for your weaker leg and maintain balanced strength development.
Listen to Your Body: Pay attention to any discomfort or pain, which might indicate improper form or excessive weight. Make adjustments as necessary to prevent injury.
Incorporate Variations: To keep your workouts interesting and target different muscle fibers, incorporate variations such as changing foot positions or incorporating pauses at the bottom of the movement.
Use Your Hands for Support: Hold the handles for added stability, ensuring that you are able to maintain control and balance throughout the exercise.

Exercise overview

Exercise tips and tricks

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