MotionPush

Type of exerciseCompound

Muscles usedabs, adductors, calves, glutes, hamstrings, lower back

Difficulty

This compound exercise is multiple, it works mainly hamstrings, glutes, quads and calves.

Highly effective at changing your routine, being on the ground and facing gravity will give you a more complete feeling in the work of your leg muscles.

Smith machine vertical leg press, instructions to follow

  • 1. Set the load you want to use on the bar and put it about one meter off the ground.
  • 2. Lie back on the ground and place your feet on the bar at the width of the pelvis.
  • 3. While exhaling, push in your legs, extend your knees and raise the bar.
  • 4. Inhale deeply, flex your knees, control the movement, and return to the starting position.
  • 5. Continue your series by repeating the movement.

Several techniques, tips an advice for smith machine vertical leg press :

  • 1. It is recommended to use an assistant to remove the security at the beginning of your series.
  • 2. To isolate your hamstrings more effectively, take twice as long to climb as the lowering.
  • 3. Perform the movement keeping your back to the ground or with a natural arch.
  • 4. Do not stretch your knees as much as you can at the ascent and do not go down too low so you will not be surprised at the ascent.

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