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운동 라이브러리
Sled 45в° Leg Press (Back Pov)
The 45-degree sled leg press captured from behind the lifter, the angle that best reveals knee tracking and stance symmetry during the press.
하체머신Leg press
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Leg press
준비 자세
- 01Sit with hips deep in the seat and low back flat on the pad.
- 02Set the feet shoulder width at mid-platform, toes slightly out.
- 03Check that both feet are even in height and angle.
- 04Press the sled up and swing the safety handles clear.
수행
- 01Lower the sled under control toward a deep knee bend.
- 02Keep both knees tracking in line with the toes.
- 03Press through both feet evenly back to the start.
- 04Finish each rep short of a hard lockout.
체크포인트
- -Knees neither cave inward nor bow out during the press.
- -The sled rises level, with no side favoring one leg.
- -Hips stay square on the pad.
- -Foot pressure stays spread across the whole foot.
흔한 실수
- -One knee collapsing inward under fatigue.
- -Pushing harder through the dominant leg.
- -Uneven foot placement that skews the knee angles.
- -Reducing depth as the set gets hard.
프로그래밍 노트
- -Program like the standard 45-degree press: 3 to 4 sets of 8 to 15 reps.
- -Film yourself from this angle occasionally to audit knee tracking.
- -If one side dominates, add single-leg pressing before returning to bilateral work.