Side Lying Leg Press (high bar)

Side Lying Leg Press Video

3-POINT SET-UP:

1. Turn out high bar

2. Lie down sideways on carriage with top of head facing back platform

3. Placing the foot of top leg (prime moving leg) directly against the high bar

Body Part • Direction • Action Verb:

• Brace your core as your PUSH the carriage away by EXTENDING the moving leg. RESIST the carriage in as your flex your knee.

Range of Motion:

• Stop before moving leg fully extends and then as your resist in, stop before the knee of the moving leg passes below the hip (90 degrees)

 Kinetic Checkpoints:

HEAD:

❌ Laterally flex your neck allowing the side of your head to rest on the carriage (neck collapsing)

✅ Place your hand near your ear and support neck with bent arm, allowing you to keep a neutral neck/spine as you would in a plank (Grapefruit between chin and sternum)

SHOULDERS:

❌ Scapular Elevation of bottom shoulder (shoulder shrugs towards ear, putting stress of cervical spine)

❌ Shoulders rounding forward

✅ Push bottom arm/tricep into moving carriage, engaging the serratus anterior, which will help keep proper allignment

✅ Keep shoulders stacked so that scapular wings are spread wide

HIPS:

❌ Hips tucked and spine flexed (think fetal position)

❌ Bottom hip placed too close to the foot of the moving leg (in accordance with length of femur bone/”quad”)

✅ Keep hips stacked and squared towards side of studio, remaining in a neutral position throughout range of motion.

KNEES:

❌ Top knee caves inwards, pointing downwards

✅ Keep knee tracking in line with toes

Talking Points:

• Once clients have mastered the basic movement (correct alignment), then you can add variety: external hip rotation of moving leg (30-40 degrees), or initial activation of inner thigh of bottom leg (lifts)