MotionPush

Type of exerciseCompound

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

Difficulty

This compound exercice is multiple depending on how you place your body on the ground.

The more your pelvis is advanced in relation to the axis of the bar, the more you will seek hamstrings and glutes.

Opposite direction the more your pelvis is backwards or even in the axis of the bar, the less you tighten on the stretching of glutes and hamstrings wich means that the quads will be more solicited.

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.

Vertical leg press smith machine, instructions to follow

  • 1. Load the bar according to your level 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 vertical leg press smith machine :

  • 1. Place a carpet under the pelvis, it will serve you first to raise your lower body to betted feel glutes / hamstrings. In the second it will avoid too much tension your lumbar.
  • 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 cheat.

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