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운동 라이브러리
Sled 45° Leg Press (Side Pov)
The standard 45-degree sled leg press shown from the side angle, a heavy compound press for quads and glutes with the trunk fully supported.
하체머신Leg press
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Leg press
준비 자세
- 01Sit with hips deep in the seat and the low back flat against the pad.
- 02Place feet on the platform about shoulder width, mid-height.
- 03Point the toes out slightly so the knees track naturally.
- 04Grip the handles, press the sled up, and release the safeties.
수행
- 01Lower the sled under control as the knees travel toward the chest.
- 02Stop when depth is deep but the hips are still flat on the pad.
- 03Drive through the whole foot to press the sled back up.
- 04Stop just short of a hard knee lockout.
체크포인트
- -Low back and hips never peel off the pad.
- -Knees track in line with the toes.
- -Depth is consistent across all reps.
- -The eccentric is controlled, not a free fall.
흔한 실수
- -Loading plates at the expense of range of motion.
- -Letting the pelvis tuck under at the bottom.
- -Slamming the knees into lockout.
- -Placing the feet too low and turning it into a knee-only grinder.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as primary or secondary quad volume.
- -Higher foot placement biases glutes and hamstrings; lower biases quads.
- -A close of 1 to 2 reps in reserve keeps depth honest on heavy sets.