Cutting Edge Fitness - Trainer Tutorial

Leg Press Machine (LP)

Introduction for new clients: The Leg Press machine targets the muscles that extend the legs from the torso, primarily the glutes and hamstrings. If you have used other leg press machines, you may find the focus different for this one. Many other leg press machines angle the footrest differently and force you to focus more on the quads.

Targets: Gluteus Maximus, Hamstrings, Quadriceps

1. Set the weight pin.
2. Check the seatback setting, which is almost always 2. Some people are a 1. The objective is for the back to be as low as comfortable. If the seatback angle is too high, the client may not be able to activate the glutes.
3. Adjust the seat position on the rails and seat the client. For a new client:
• Press the large seat adjustment lever down completely and the seat will slide easily.
• Slide the seat slightly back from the position that you think will be needed for the client, then pull up on the lever and let it drop halfway down to lock the seat. Give a little tug on the seat to be sure that it has locked - if the lever has not been lowered enough, the locking mechanism will not engage and the seat will slide back a notch or two when the client is seated.
• Seat the client and have them place their feet on the footrest, at shoulder width. The goal is to have the knees bent at 90 degrees when the feet are flat on the footrest and the back is flat against the backrest.
• If necessary, lift the lever to ratchet the seat forward one notch at a time. If you need to move the seat back, you will have to ask the client to get out of the seat.
• Note the sliding seat setting setting on the client's log.
4. Insert the headrest cushion behind the client's head.

Machine Use and Cues

1. Position yourself beside the weight stack and sit on a footstool or squat during the exercise. If you are standing and hovering over the client they will be tempted of move their head out of alignment to look at you.
2. For newer clients, review the movement pattern: The beginning of the movement is the most important: press with your heels to engage you glutes and hamstrings. To keep the glutes and hamstrings active, you might try lifting the toes slightly - you should avoid pressing with your forefoot or toes.
3. Count down and begin.
4. Cues:
   • Do not extend completely for the first two reps.
   • Press with your heels.
   • Keep your neck relaxed.
   • Keep your head neutral - gaze straight ahead.
   • Keep your thigh bones pointing straight ahead.
   • Do not roll the knees inward (or outward).
   • Extend your back (press back against the back pad and grow your neck tall).
   • Pull on the handles to keep your buttocks anchored on the seat.
   • Beginning with the third rep, extend fully and squeeze (the glutes, mainly) for a couple of seconds before beginning to lower the weight.
5. When the client can no longer move the weight smoothly, have them hold the weight steady - preferably very close to the starting position - for 10 seconds longer. If it looks like they will not reach failure as you approach 10 seconds, have them perform one more rep, and optionally hold again.
6. On the workout log, note the total time, any weight adjustments for the next use of the machine, and any other significant points or observations.

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