How To Do Hammer Strength Leg Press
Hammer Strength Leg Press Exercise
Hammer Strength Leg Press is a great exercise for adding size to your quadriceps, hamstrings, gluteus and calf muscles.
It is considered an isolation exercise because it reduces the need to balance the weight unlike the Barbell Squat which means you can use more weight with it.
Hammer Strength Leg Press is an effective exercise to build your legs if you have lower back problems.
This is a valuable exercise for trainers who play football, soccer and basketball where leg and hip strength are important.
Hammer Strength Leg Press How To
- Adjust the seat position so that at the bottom position, your knees are at a 90 degree angle. Make sure there is an equal amount of weight on both arms of the machine.
- Take a seat on the leg press and place your feet at mid-level position of the foot plates.
- Hold the handles on the side of the seat so you can brace your lower back firmly against the seat.
- Un-rack the leg press by pressing out the foot plates with your heels.
- Inhale then bring the foot pedals down until your knees are at a 90 degree angle.
- Exhale then press the foot pedals by pushing through the heels then extending your knees and keeping your lower back pressed against the seat.
- Do not lock out your knees at the top position; keep a slight bend on the knees. Then bring the foot pedals back down and under control to the bottom position.
- Repeat the movement until you have completed the targeted number of reps.
Form and Technique
A Hammer Strength Leg Press has an Isolateral feature which means the foot pedals can move independent of each other.
You can work one leg at a time or create a weight imbalance if you are trying to rehab one of your legs.
You can shift the focus of the Hammer Strength Leg Press simply by changing foot position.
Higher up on the foot pedals will work the hamstrings and gluteus muscles more.
At the bottom position of the foot pedals, you will shift focus on the quadriceps. Feet angled out will work the inner thigh while feet angled in will work the outer area of your thighs.
Always remember to press through your heels. Remember to keep your lower back braced on the seat.
Rounding will place compression forces on your lower back. Finally, never let your knees roll past your foot to avoid knee problems.
It will be tempting to use a lot of weight with any leg press exercise.
But keep in mind, legs respond better to high rep training and full range of movement.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps