Wide Stance Leg Press
Wide stance leg press er en maskinbaseret underkropsøvelse, der flytter fokus til balder og inderlår sammenlignet med et almindeligt benpres. Den bredere fodplacering og udadrettede tåvinkel aktiverer adduktorerne og ballemuskulaturen mere effektivt.
Sådan gør du
- Sæt dig i benpres-maskinen med fødderne placeret bredt på platformen og tæerne pegende udad.
- Frigør sikkerhedsmekanismen og sænk platformen ved at bøje knæene mod brystet.
- Sænk vægten, indtil dine knæ er i en vinkel på cirka 90 grader, mens du holder lænden presset mod ryglænet.
- Pres gennem hælene for at skubbe platformen væk og vende tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place your feet wider than shoulder-width with toes pointed slightly outward.
- Keep your lower back and glutes flat against the back pad throughout the movement.
- Lower the platform slowly until your knees form about a 90-degree angle.
- Press the platform away evenly through your heels and mid-foot.
- Avoid locking your knees completely at the top of the press.
Vejrtrækning: Inhale as you lower the weight toward your chest, and exhale steadily as you press the platform back to the starting position.
Almindelige fejl
- Letting your lower back round off the pad, which places unnecessary stress on your spine.
- Allowing your knees to cave inward during the press, reducing glute and adductor engagement.
- Pressing through your toes instead of your heels, shifting the work away from your glutes and onto your quads.
- Using too much weight and shortening your range of motion, which limits muscle development.
Aktiverede muskler
Primære: balder. Sekundære: adduktorer, baglår, forside lår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60–90 seconds
Tab dig
3 sets × 12–15 reps, rest 60 seconds
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp joint pain in your knees or hips, stop the exercise immediately.
- If you have lower back sensitivity, ensure your pelvis does not tilt forward as you lower the weight.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why place my feet wider on the leg press?
A wider stance with toes turned out shifts more of the workload to your glutes and inner thighs compared to a standard foot position.
How low should I lower the platform?
Lower it until your knees reach a comfortable 90-degree angle, making sure your lower back stays firmly planted against the pad.
Should I lock my knees at the top?
No, keep a soft bend in your knees at the top of the movement to keep constant tension on your muscles and protect your joint health.
How often can I do the wide stance leg press?
1 to 3 times per week is plenty for most beginners, allowing at least 48 hours of recovery between lower body sessions.