A squat performed lying on your back on a sled machine and pressing the platform with both legs, loading the quads and glutes with zero axial compression.
하체머신Leg press
시작
끝
주동근
대퇴사두둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Leg press
준비 자세
01Lie back on the machine with your head and shoulders fully supported.
02Place feet on the platform about shoulder width, mid-platform height.
03Press the platform to a soft knee extension and release the safeties.
04Grip the side handles to anchor the torso.
수행
01Brace lightly and bend the knees to lower the platform under control.
02Bring the knees toward the chest until the hips just start to curl.
03Keep the whole foot pressing evenly into the platform.
04Drive the platform away until the knees are nearly straight.
체크포인트
-Lower back stays flat on the pad through the bottom position.
-Knees track in line with the feet, not caving in.
-Heels never lift off the platform.
-Lockout stops short of aggressively snapping the knees.
흔한 실수
-Descending so deep the hips and lower back peel off the pad.
-Bouncing the knees off the chest to reverse the rep.
-Pressing through the toes only.
-Locking the knees hard under heavy load.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 15 reps as a spine-friendly squat substitute.
-Good high-rep finisher at 15 to 20 reps after free-weight work.
