Leg Press Wide Stance

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Description

Step 1: To begin the movement, sit on machine with back firmly on padded support. Place your feet on middle of the platform, putting them outside of shoulder-width (and near the edge for a wide stance) apart and your toes pointing slightly out. Make sure you are positioned so that your knees are net at the staring point and your heels are flat. Grasp handles on each side, wrapping your thumbs around the handles.

Step 2: Keeping your core and back tight, release the handles while extending your knees and hips, pushing the plate away from your body. Make sure to keep your heels flat on the plate, pushing in a controlled motion so the focus is on your legs. Do not let your butt come off of the pad.

Step 3: Continue to straighten your legs until the knees are straight, but do not lock them out. At the completion of the rep, your heels should remain on the pad and your butt should be planted on the seat. .

Step 4: Pause for a split-second at the top of the movement and then return to the starting position in a controlled motion. Do not allow your upper thighs to compress into your ribcage, but maintain a full range of motion. (NOTE: You may have to adjust the back support to accommodate this)

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached.

Benefits:

The leg press is one of the best lower body movements around and can be used to build big, strong and muscular legs. Its unique range of motion ensures that you are hitting every part of your leg muscle and can develop your lower body like few other movements.

When done correctly, the leg press hits every area of your leg, allowing you to develop muscle in your quadriceps, hamstrings and calves.

To get the most out of the exercise, maintain a controlled range of motion, not letting your butt lift off the pad and not locking out your knees between reps.

A wide stance will also place more concentration on the hips, hamstrings and glutes.

YouTube Video ID:

1ZD0yRMqv_w

Target Body Parts: Legs
Equipment Needed: Leg Press Machine

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Leg Press Wide Stance