Muscle Ventures Video Analysis

In this exercise analysis (Quicktime ipod compatible; 12MB; Google streaming flash video), Bud Gibson and I (Nancy) examine the paramount leg press. 

As you can see from the video this particular leg press is a relatively simple piece.  There is only one adjutstment (the seat) and it's easy to load the weights.  There are, however, a few aspects that you must be aware of before using the equipment.  The first would be proper foot placement. 

As you can see in the first photo my feet are placed near the top of the platform.  This allows a safe knee angle (knees are not forward of the toes) when I am in the lowest part of the exercise.  If you consistently allow your knee's to come forward of your toes you may irritate the joint or cause significant injury over time.  In the third photo Bud shows  a slightly different foot placement (his are a bit higher on the platform than mine) and a very safe knee angle. We both achieve the 90 degree bend in the knee that is desired and Bud is actually able to get a little more range. 

The second point is to make sure you do not fully extend your knees at the top of the move.  A very common mistake is to allow your knees to "snap" or "bounce" into that fully extended position.  This may also cause injury.  The second photo shows I may have a bit too much extension in the joint.  Although I did not feel like I was extending completely (the video shows I'm not bouncing) I will have to reevaluate my extension.   The fourth photo shows Bud at the top of the move.  Note how there is still a slight bend in his knee.   By keeping his knee slightly bent he maintains tension on the muscle.  This is desirable because the more tension on the muscle the more effective the exercise.

• One last point would be to keep your feet flat on the platform for the duration of the exercise.  When the feet remain flat the quads and gluts act more effectively.  If the heel lifts away form the platform there will be more calf activation and an increase in pressure on the knee joint.  

• What else can help you build your legs?
• Check out the anatomy of the quads
• Find out more about the function and anatomy of the gluteals

In this video analysis (Quicktime ipod compatible, 11.5MB; Streaming google flash video), Bud Gibson and I (Nancy) present a body weight back extension.

The back extension is a great exercise that will strengthen the low back stabilizers (mainly the spinal erectors).  The key is to not hyperextend the low back as this may cause injury.  The lines  on the photo's indicate the range of motion achieved throughout the exercise. 

As you can see in the first photo I am in the start position and the yellow line indicates the point I should return to without hyperextending my low back.  I begin with my feet hooked under the supports at the ankle.  The hip pad should be adjusted so it is below the level of the illiac crest.  This is what allows full range of motion. 

As I lower my torso towards the floor I make sure that the movement originates from the hip joint and not from waist or spine.  This allows me to keep my back straight throughout the movement.   This is illustrated in the second photo at the left.  As I return to the beginning position I make sure to contract the glutes and hamstrings as they play a pivotal role in this exercise.  There is no question that they are working in this exercise (especially after  four sets!).

The third photo at the left shows Bud in the start postiion.  As you can see he begins a bit more upright than I do.  His feet are hooked under the ankle supports for stabilization.  Bud begins his move by hinging forward at the hip joint and lowering his torso towards the floor. 

The final photo shows Bud in the lowest part of the exercise.  Although he is getting good movement throughout the exercise (as indicated by his comment in the video) it looks as if he is impeded a bit by the hip pad.  The correction would be to lower the hip pad by one notch and reevaluate the movement.  This would probably given him a slightly better range of motion and therefore a more effective exercise.  Something to remember for next time. 

Additional links

• This move can also be executed holding a weight plate or dumbbell.
• This will provide an in depth look of the anatomy on the hips and illiac crest.
• More information on the erector spinae can be found here.

The picture shows me racked by shock after my first experience with the "Butt Blaster" one of Nancy Arnold's most storied leg exercises from her home gym, The Outback, in Dexter, MI. It's really a pretty simple incline single leg press that somewhat mimics a hack squat. In my experience, it hits a very concentrated area in the head of the gluteus with involvement from the hamstrings in the mid movement and quads in the final extension. It's the focus on the head of the gluteus that really makes the difference.

Perhaps the most difficult aspect of the machine is mounting it. As you can see from the photo, there are two handles you grasp in front and this odd middle pad. You move the middle pad up or down to support your abdomen when your leg is the most extended. When you have successfully adjusted everything, your elbows should comfortably rest on the front pad and your knees on the knee pad with the middle pad comfortably pressing against your abdomen.

To perform the exercise, place one foot against the back platform and hook it under the toe bar. Then, push back through the heel until your leg is fully extended. At this point, your other knee should be on the knee pad and the middle pad should provide more support to your abdomen than in the resting position. Slowly return your leg to the start position stopping just short of touching at the bottom. This maintains maximal tension on the muscles involved throughout the exercise. After performing the desired number of repetitions, switch to the other leg. With this machine as always, it's best to start with lighter weights and build up.

As the manufacturer indicates, it's hard to get wrong form with this machine. There are, however, a few cheats, you can fail to fully extend your leg and not bring it all the way down. You can also fail to control on the way down.

Nancy and I (Bud) show two renditions of how the exercise is performed below. I start with Nancy because she provides an excellent illustration of form, not employing any cheats. One thing many readers will note is the level of exertion on Nancy's face. It's not an easy exercise.

Nancy (Quicktime, 7.7 MB; WMV, 9.4 MB)

In watching the video, note that positioning on the device is a little awkward. Nancy has had a lot of experience with it, but still has a hard time getting on. Once she is on though, she moves well, getting a full range of motion.

Bud (Quicktime, 8.5 MB; WMV, 10.4 MB)

In my video, Nancy gives me a lot of instruction about achieving range of motion and controlling the weight on the way down. I seem to do pretty well though. My observation is that I probably could have done more weight, but I was not so thrilled with the middle pad.

Additional Links

• Our video for this exercise comes from our recent trip to Outback Gym in Dexter, MI. It was quite a fun experience.
• ExRx provides an excellent set of gluteus exercises and instructions on how to perform them.