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운동 라이브러리
Sled 45в° Leg Press
The classic 45-degree sled leg press, a machine compound movement for building quad and glute size with heavy loads and minimal spinal loading.
하체머신Leg press
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Leg press
준비 자세
- 01Sit deep in the seat with the low back flat against the pad.
- 02Place feet shoulder width apart at mid-platform height.
- 03Turn the toes out slightly to match your natural knee track.
- 04Press the sled off the stops and release the safety handles.
수행
- 01Take a breath and lower the sled under control.
- 02Let the knees travel toward the chest to a deep but pain-free depth.
- 03Drive through the whole foot to press the sled back up.
- 04Stop just short of locking the knees hard.
체크포인트
- -Hips and low back stay pressed into the pad at the bottom.
- -Knees track over the toes on every rep.
- -The sled speed is controlled down and strong up.
- -Heels never lift off the platform.
흔한 실수
- -Stacking plates and shrinking the range to a few inches.
- -Letting the pelvis tuck and the low back round at depth.
- -Slamming into knee lockout under load.
- -Placing the hands on the knees to cheat reps up.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps after your main free-weight squat, or as the primary movement on machine-focused days.
- -Progress load only while depth stays constant.
- -Widowmaker sets of 20 reps work well here because the trunk is supported.