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| Muscles worked: |
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Primary: Quadriceps, Buttocks
Secondary: Hamstrings |
| Instructions: |
- Sit in a leg press machine with your right foot on the platform in
front of you.
- Place your left foot on the floor with your leg bent at about 90 degrees
at the knee.
- Grasp the handles at your sides and lean back in the chair. Keep your
back straight and abdominals tight.
- Push forward on the platform extending your right leg in front of you,
keeping leg slightly bent at the knee.
- Slowly lower the weight (platform) towards your body until your right
leg is bent at about a 90 degree angle. If your left knee stops the platform
from coming down before reaching the full range of motion, simply extend
your left foot farther forward (which will lower you left knee).
- Return the weight (platform) to the starting position by pushing the
weight up with your right leg until it is almost straight.
- Once you have completed a set with your right leg switch leg positions
and complete a set with your left leg.
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| Don'ts: |
- Don't lock your knees so that your leg becomes straight when pushing
the weight up.
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| Alternate exercises: |
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| Note: |
- Use considerably less weight than simply half the amount you use on
the Leg press (Ex. # 6 ).
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