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Assisted Single Leg Press

Assisted Single Leg Press

The Assisted Single Leg Press is a fantastic exercise that targets your quadriceps, hamstrings, and glutes, while also engaging your core for stability. It is a variation of the traditional leg press exercise, but with the added benefit of isolating and strengthening one leg at a time. This exercise is especially beneficial for individuals who may have muscle imbalances or weakness on one side of their body. By focusing on one leg at a time, you can ensure that each leg is being challenged equally and work towards achieving symmetrical strength. Additionally, the Assisted Single Leg Press helps to improve your functional strength and stability by mimicking movements that you use in daily activities or in sports. It can also contribute to better overall balance and coordination. When performing this exercise, it is crucial to maintain proper form and control throughout the movement. Remember to adjust the weight or resistance to a level that challenges you but allows you to maintain good technique. As you progress, gradually increase the weight/resistance to continue challenging yourself and promoting muscle growth. Incorporating the Assisted Single Leg Press into your workout routine can provide numerous benefits, from strengthening your lower body to improving your overall athletic performance. So go ahead and give this exercise a try to take your leg training to the next level!

Instructions

  • Sit on the leg press machine with your back against the backrest and your feet hip-width apart on the foot plate.
  • Adjust the seat to a position where your knees are bent at a 90-degree angle when your legs are fully extended.
  • Place one foot on the foot plate, while the other foot remains off the plate and slightly elevated.
  • Hold onto the side handles of the machine for stability and support.
  • Push through your heel as you extend your leg and straighten your knee, while keeping your back against the backrest.
  • Pause for a moment at the fully extended position and feel the contraction in your leg.
  • Slowly bend your knee to lower the foot plate back to the starting position, maintaining control and tension in your muscles.
  • Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.

Tips & Tricks

  • Start with a weight that allows for proper form and control throughout the exercise.
  • Maintain a slow and controlled movement throughout the entire range of motion.
  • Focus on engaging your glutes and hamstrings to drive the movement, rather than relying solely on the machine.
  • Aim for a full range of motion by bending your knee to about 90 degrees or until you feel a stretch in your glutes.
  • Keep your core stable and avoid excessive arching or rounding of your back.
  • Avoid locking or fully extending your knee at the top of the movement to maintain tension on the muscles.
  • Remember to breathe throughout the exercise, exhaling during the exertion phase and inhaling during the eccentric phase.
  • Gradually increase the weight over time as your strength and control improve.
  • Consider alternating legs during each set to maintain balance and symmetry.
  • Always consult with a fitness professional or personal trainer if you are unsure about your form or exercise prescription.