라이브러리로시작 
끝 
운동 라이브러리
One-Leg Sled Calf Press on Leg Press
A single-leg calf press on the leg press sled that isolates each calf, exposing and correcting left-right strength differences.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Sit in the leg press with your back settled against the pad.
- 02Press the sled out with both legs and keep the safeties within reach.
- 03Place the ball of one foot on the lower edge of the platform, heel hanging off.
- 04Rest the free foot safely off the platform to the side.
수행
- 01Keep the working knee straight but not locked.
- 02Lower the heel toward you for a full stretch.
- 03Press through the ball of the foot to full plantar flexion.
- 04Complete all reps, then switch legs without racking if safe.
체크포인트
- -Sled load stays fully controlled by one leg at all times.
- -Working knee stays straight so the calf does the work.
- -Heel travels through a full stretch and full contraction.
- -Hips stay square against the seat pad.
흔한 실수
- -Loading the same weight used for two-leg pressing.
- -Bending the knee to cheat the sled up.
- -Shortening the range as the calf fatigues.
- -Twisting the hips to recruit the other side.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per leg, starting with the weaker side.
- -Match reps on the stronger side to the weaker side to close the gap.
- -Roughly half your two-leg calf press load is a sensible starting point.