A machine leg press performed one leg at a time in alternating fashion, training the quads and glutes while exposing and correcting side-to-side strength differences.
하체머신Single-leg press
시작
끝
주동근
대퇴사두둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Single-leg press
준비 자세
01Set the seat so your knees reach about 90 degrees at the start position.
02Sit with your back and hips flat against the pads.
03Place both feet on the platform about hip width apart, mid-foot on the plate.
04Grip the handles and choose a load one leg can control.
수행
01Press the platform out with both legs to reach the working position.
02Keeping one foot lightly in place, lower the load with the other leg under control.
03Press through the whole foot until the knee is extended without slamming into lockout.
04Alternate legs rep by rep, matching depth and tempo on both sides.
체크포인트
-Hips stay square on the seat as each leg presses.
-The working knee tracks in line with the foot.
-Depth is identical on the left and right legs.
-The lower back stays against the pad through the whole set.
흔한 실수
-Loading it like a two-leg press and grinding ugly single-leg reps.
-Letting the hip hike or twist off the seat.
-Short-stroking the weaker leg to keep up.
-Locking the knee out hard at the top.
프로그래밍 노트
-Use 2 to 4 sets of 8 to 12 reps per leg for hypertrophy and imbalance work.
-Start around 40 to 50 percent of your two-leg press load and lead with the weaker leg.
