라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Leg Press
A machine leg press performed one leg at a time, letting you train quads and glutes unilaterally with heavy, stable loading and no balance demand.
하체머신Single-leg press
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Single-leg press
준비 자세
- 01Sit in the leg press with your back and hips flat against the pads.
- 02Place one foot on the platform in line with your hip, mid-platform height.
- 03Rest the free foot on the floor or frame, clear of the platform.
- 04Grip the handles and brace before releasing the safeties.
수행
- 01Press the platform out to a soft knee, not a slammed lockout.
- 02Lower under control until the knee approaches the chest.
- 03Stop before the hip or low back rolls off the pad.
- 04Drive through the whole foot back to the start.
체크포인트
- -Hips and low back stay flat on the pad through the whole rep.
- -The knee tracks in line with the foot, not caving inward.
- -Depth is consistent from rep to rep.
- -The free leg stays relaxed and does not assist.
흔한 실수
- -Loading it like the two-leg press and cutting depth.
- -Letting the pelvis tuck under at the bottom.
- -Slamming into knee lockout at the top.
- -Pushing through the toes with the heel lifting.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps per side, starting with the weaker leg.
- -Roughly 40 to 60 percent of your two-leg press load is a sensible start.
- -Good as a second or third movement after a bilateral squat pattern.