| The explanation for the horizontal leg press machine is exactly the same as the 45 degree leg press definition. However, the horizontal leg press machine allows for your hips to move through a greater range of motion or extension. Also, for many people, the weight that you use on the horizontal leg press will be less than that used for the 45 degree leg press. I have accounted for this in your program but don't forget that you can fine tune the weights to what feels best to you at any time! Position yourself on the machine with your lower back pressed flat against the pad and your feet placed against the upper area of the force-plate. Your feet should be at shoulder width or slightly wider. Your toes should be pointing outward 2-3 inches from parallel. Bend your knees and lower the weight as far as is comfortable for you. Let your knees follow the angle that your toes are pointing. Don't let them move into a knock-kneed position! Press the weight back up again until your legs are just short of full extenstion (do not lock your knees out). Don't get in the habit of pushing on your knees to help your legs press upward, or of crossing your arms across your chest and limiting your range of motion! Remember to exhale as you press the weight up. |
