Lonero Leg Press Frog Stance
Lonero leg press frog stance er en variant af benpres med en bred, høj og udadroteret fodstilling, der rammer ballerne og adduktorerne. Denne position flytter fokus væk fra forlårene og over på de bageste muskler og inderlårene.
Sådan gør du
- Sæt dig i en benpres-maskine og placer dine fødder bredt og højt på platformen med tæerne pegende udad.
- Sænk vægten ved at bøje i knæene og lad dem bevæge sig udad mod dine albuer.
- Pres gennem hælene for at strække benene og vende tilbage til startpositionen uden at låse knæene.
- Hold en kort pause i toppen og spænd i ballerne.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place feet high and wide on the platform with toes pointed out.
- Allow knees to track outward in line with your toes as you lower.
- Press steadily through your heels to extend your legs.
- Keep a soft bend in your knees at the top to protect the joints.
- Squeeze your glutes briefly at full extension.
Vejrtrækning: Inhale slowly as you bend your knees and lower the weight. Exhale steadily as you press the platform away.
Almindelige fejl
- Allowing knees to cave inward puts unnecessary stress on the knee joints and reduces glute engagement.
- Locking out the knees at the top removes tension from the working muscles and places excess pressure on the joint.
- Lifting the heels off the platform shifts the workload away from the glutes and onto the forefoot.
Aktiverede muskler
Primære: baller. Sekundære: adduktorer, quadriceps, baglår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 75 s
Tab dig
3–4 sets × 12–15 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp or pinching pain in your hips, ease off or choose a gentler leg press variation.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why are my toes pointed outward during this variation?
Pointing your toes outward and placing your feet wide changes the angle of the movement, shifting more focus onto your glutes and inner thighs.
What should I do if I feel this in my lower back?
Ensure your lower back stays flat against the pad throughout the movement and avoid lowering the sled so far that your hips lift.
How often can I include this exercise in my routine?
Most beginners do well performing this movement 1 to 2 times per week with at least 48 hours of rest between sessions.