Leg Press And High Plank

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Exercise Profile

Leg Press And High Plank Overview

The leg press and high plank workout primarily engage the abs and quads using bodyweight.

The bodyweight in these exercises helps strengthen and tone the targeted muscles without putting excessive strain on secondary muscles.

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Leg Press And High Plank Instructions

Leg press:
1. Sit on the leg press machine with your back against the pad and your feet flat on the footplate.
2. Push the footplate away from your body by extending your legs, keeping your back against the pad.
3. Pause briefly at the top of the movement, then slowly lower the footplate back down towards your body.
4. Repeat the movement for the desired number of repetitions.
5. Rest briefly and then continue with your next set.
High plank:
1. Start by getting into a push-up position with your hands directly under your shoulders and your toes on the ground.
2. Engage your core muscles by squeezing your abs and glutes.
3. Hold this position, keeping your body in a straight line from head to heels.
4. Breathe steadily and maintain the plank for the desired duration.
5. Lower your knees to the ground to end the exercise.

Leg Press And High Plank Tips

Keep your feet hip-width apart and flat on the leg press platform to engage your quads effectively.
Position your back firmly against the backrest and maintain a neutral spine to engage your abs and protect your lower back.
Start with a light weight and gradually increase it as you gain strength and confidence in your leg press form.
Focus on pushing through your heels rather than your toes to activate your quads more efficiently.
For the high plank exercise, position your hands shoulder-width apart and engage your core by pulling your belly button towards your spine.
Maintain a straight line from your head to your heels during the high plank, avoiding any sagging or lifting of the hips.
Take deep breaths while holding the high plank to engage your abs and maintain stability throughout the exercise.

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