Description

The leg press on the Gravitron machine is a good exercise to train the thighs and buttocks without putting too much strain on the spine. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.

Exercise

Leg press

One-legged

Type: Unilateral Rest: 150s Equipment: Gravitron

Tutorial

1

Stand with your right foot on the footrest and your left foot on the platform. Your right leg is straight and your left knee joint is bent at 90°. Your left thigh is parallel to the floor. Hold on to the dip bars with your hands.
2

Push the platform down with your left leg until your leg is fully extended. Exhale as you do so.
3

Move the platform upwards slowly and in a controlled manner until your left thigh is parallel to the floor and you are back in the starting position. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.

Tip

Keep your back straight throughout the exercise. Make sure that the entire sole of your shoe is on the platform throughout the exercise and that you distribute the pressure evenly. Try to consciously target your gluteus muscles.