The document provides instructions for proper form during the leg press exercise. It describes how to position the body on the machine with the back flat, feet hip-width apart on the plate, and hands grasping the handles. The major joints involved are the knees and hips. The phases of lifting and lowering are explained, including the starting and ending angles of the joints and ranges of motion in the sagittal plane. Active muscles worked include the glutes, hamstrings, quads, and calves. Examples of improper form are also listed such as pressing through the toes or allowing the knees to buckle inward.

1. Leg Press
By: Nicholas Corrigan, Josh Herfel, Mathew Alvarez
(Spring 2018)

2. Proper Form
● Sit and have back flat with head
resting on padded support.
● Place feet on plate and have about
hip-width apart.
● Have hands on at the side and grasp
the handle support.

3. Video of Proper Form:

4. Correct Form
Breakdown

5. Major Joints
Knee Joint
Hip Joint

6. Phases: ● Lifting
○ Hip Joint: Starts at 125
degrees
○ Knee Joint: Starts at 90
degrees

7. Phases:
● Lowering
○ Hip: Starts at 90 degrees
○ Knee: Starts at 5 degrees

8. Phases ● Range of Motion during Lifting
○ Hip Joint: 35 degrees of change (extension)
○ Knee Joint: 85 degrees of change (extension)
○ Occurs in the Sagittal Plane
● Range of Motion during Lowering
○ Hip Joint: 35 degrees of change (flexion)
○ Knee Joint: 85 degrees os change (flexion)
○ Occurs in the Sagittal Plane

9. Active Muscles
Gluteus Maximus
Hamstrings
Quadriceps
Popliteus
Calf Muscle

10. Improper
Technique
● Pressing Weight through toes
● Using too small, or too large of ROM
● Allowing knees to buckle in
● Positioning feet too high or too low on
platform
● Placing hands on knees
● Locking out knees on each repetition
● Lifting head off the pad
● Don’t lift hips off seat

11. Improper Form
Video:

12. Improper Form
Breakdown

13. Works Cited
http://seannal.com/articles/training/leg-press-form.php
https://www.youtube.com/watch?v=ETCWiNBt3W4
https://www.verywellfit.com/how-to-do-the-leg-press-
3498610
https://i.ytimg.com/vi/QDnCR1eOOPw/maxresdefault.jpg
https://i.pinimg.com/736x/bc/6e/2c/bc6e2cd745d441bcba4
7bcbd1fb09829.jpg
Floyd, R.T. Manual of Structural Kinesiology.
19th ed., McGraw-Hill Education, 2015.