One Leg 45 Degree Leg Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Leg 45 Degree Leg Press is an effective lower body exercise primarily targeting the quads while also engaging secondary muscle groups such as the abs, adductors, calves, glutes, hamstrings, and lower back. Performed on a leg press machine, this unilateral movement allows for focused muscle engagement in each leg, promoting strength and muscle development. The exercise is particularly beneficial for improving muscle imbalances and enhancing overall leg power, while also challenging the core and stabilizing muscles to maintain balance throughout the movement.
How to Perform
Start by setting the appropriate weight on the machine before sitting down.
Sit comfortably and place one foot in the center of the sled, ensuring proper alignment.
Inhale deeply, then extend your leg to unlock the safeties, preparing for the movement.
Slowly lower the weight in a controlled motion, bending the knee until your leg forms a 45-degree angle or slightly deeper.
Push the weight back up to the starting position by straightening the knee, making sure not to lock it completely at the top to avoid joint strain.
Repeat the movement for the intended number of repetitions, maintaining steady control and focusing on proper form throughout.
Tips
Avoid locking your knees fully at the top to maintain constant tension on your quads throughout the movement.
For greater activation of the glutes, focus on pushing through your heels as you press the weight.
To place more emphasis on the quads, direct the force through the balls of your feet while extending the legs.
Ensure your hips do not roll off the pad or tilt backward, which can compromise form and reduce effectiveness.
Keep your lower back pressed firmly against the pad to maintain proper posture and avoid strain.
Maintain a neutral position with your head, avoiding excessive tilting up or down to ensure proper alignment.
If needed, you can assist yourself by gently pressing on your knees with your hands for additional stability, but use this only when necessary.
The angle of your toes should be adjusted based on your own body mechanics, such as hip anatomy and ankle mobility—experiment and modify as needed for optimal comfort and performance.
How Not to Perform
Avoid Locking Your Knees: Do not fully extend and lock your knees at the top of the movement. This can strain your knee joints and reduce muscle tension in the quads. Keep a slight bend to maintain constant tension on the muscles.
Don’t Use Momentum: Avoid using momentum to push the weight up. Swinging or jerking your body can waste energy and shift the focus away from the target muscles. Perform the exercise slowly and with control to maximize muscle engagement.
Don’t Let Your Hips Shift: Do not let your hips tilt or roll off the pad. This can cause lower back strain and take focus away from the quads. Keep your hips securely against the pad throughout the movement.
Avoid Overarching Your Lower Back: Ensure your lower back stays flat against the pad. Arching the back excessively can lead to discomfort and increase the risk of injury. Engage your core to protect your lower back.
Don’t Push Through the Toes If Focusing on Quads: While it’s important to target the quads, don’t push through the toes excessively, as this can lead to ankle strain and take away from quad activation. Keep the pressure on the balls of your feet or adjust based on comfort.
Don’t Look Up or Down Excessively: Keep your head in a neutral position. Looking up or down too much can strain the neck and throw off your alignment, affecting your form and overall balance during the movement.
Avoid Rushing the Movement: Do not rush through repetitions. Fast, uncontrolled movements can lead to wasted energy and can cause injury. Focus on smooth, controlled motions to fully engage the muscles.
Don’t Let Your Knees Collapse Inward: Avoid allowing your knees to cave inward during the movement. This can place unnecessary stress on your knee joints. Ensure your knees track in line with your toes to prevent injury and maintain proper alignment.
Don’t Use Excessive Weight: Don’t overload the machine with too much weight. This can cause you to sacrifice form and technique, increasing the risk of injury. Choose a weight that allows you to maintain proper form throughout the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
