라이브러리로시작 
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운동 라이브러리
Sled 45в° Leg Wide Press
A 45-degree sled leg press taken with a wide, toes-out stance to shift emphasis toward the adductors and glutes alongside the quads.
하체머신Wide-stance leg press
주동근
대퇴사두내전근
협응근
대둔근햄스트링종아리
장비
머신
패턴
Wide-stance leg press
준비 자세
- 01Sit deep in the 45-degree sled with the low back flat on the pad.
- 02Place the feet wider than shoulder width, near the platform edges.
- 03Turn the toes out roughly 30 to 45 degrees.
- 04Press the sled up and release the safeties.
수행
- 01Lower the sled slowly, letting the knees travel out over the toes.
- 02Sink until you feel a stretch through the inner thighs.
- 03Drive through the whole foot, pushing the knees out as you press.
- 04Stop short of a hard knee lockout at the top.
체크포인트
- -Knees track out over the angled toes, never inside them.
- -Hips stay flat on the pad at full depth.
- -The stretch is felt in the adductors, not the knee joint.
- -Both feet press evenly through the whole rep.
흔한 실수
- -Letting the knees drift inward out of the bottom.
- -Going so wide that the feet slip toward the platform edge.
- -Cutting the range and losing the adductor stretch.
- -Turning the toes out without letting the knees follow.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a deliberate 2 to 3 second eccentric.
- -Slightly lighter than your standard-stance press; the stretch position is the point.
- -Pairs well with hip adduction machine work for inner-thigh development.