Horizontal leg press

Edited by Dr. Massimo Bonazzelli

Synonyms

The horizontal leg press exercise is also known as the horizontal leg press

Type of Exercise

Horizontal leg press is a multi-joint / accessory exercise

Variants

• Squat at the multipower
• 45 degree leg press

Horizontal leg press: Execution

The starting position sees the athlete crouched in the machine, with the knees bent and the feet on the special platform, so that: the back is in its position of strength in contact with the backrest and the back of the buttocks is in contact with the backrest. The feet (step) are placed at a distance equal to or greater than that between the shoulders and the degree of opening varies according to the step, between 10 ° (shoulder width step) and 45 ° (step much wider than the shoulders), but with room for modification based on individual characteristics. Bringing the feet closer to the upper edge of the platform reduces the degree of elongation of the quadriceps and increases that of the semimembranosus, semitendinosus and long head of the hamstring, favoring the involvement of this muscle group in the extension of the hip in the concentric phase. Conversely, it happens when the feet are brought closer to the lower edge of the platform. In any case, it is always inadvisable to lower the feet to such an extent as to be with the knees beyond the toes at the end or during the eccentric phase. The execution consists in pushing the seat back, so as to be able to remove the safety stops through the special handles; at this point the eccentric phase of the movement begins with a simultaneous flexion of the hips, knees and ankles (dorsal flexion) up to that it is possible to keep the position of the rest of the body unchanged. The concentric phase sees the athlete perform at the same time an extension of the hips and knees together with a plantar flexion (without however detaching the heels from the support). The execution ends a few moments before the knees are fully extended. In each part of the execution the knees must remain aligned with the feet.

Muscles involved in horizontal leg press exercise

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip Extension (Partial)

Group 1

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction (reduced)

Group 2

• Quadriceps femoris

Action
Knee extension

Group 3

• Gastrocnemius
• Soleus
• Peroneus brevis
• Gracile footbed
• Posterior Tibialis
• Long finger flexor
• Posterior flexor of the big toe
• Long peroneus

Action
Plantar flexion

Function of the stabilizing muscles: Stability of the spine, shoulder, shoulder blade, knee, hip, ankle and foot

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