Higher leg presses
- Thread starter L Sass
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trooper15
Cathlete
About 2 months ago I started using the high step height in ME (6 risers + top) for all workouts that have leg presses in them. Yes I have noticed quite a difference. Not only in the appearance of my legs (definitely more toned) but also in my endurance and stamina in my cardio workouts. I recently ran my personal best time in a 10K race for example. It is important however that your knee isn't bent at more than a 90 degree angle. I am 5'6" and this step height pretty much gets me right there but I wouldn't go higher.
ShellyC
ShellyC
"It is important however that your knee isn't bent at more than a 90 degree angle."
Why is this? It it stress on the knee, or something else? I ask because I am almost 4'11", and do leg press on 14". I actually dip down on my landing leg then quickly lift it to make the press deeper for the working leg, because I am still using the Fanny Lifter which is only 14". Haven't had any trouble....yet. However, my angle is a bit greater than 90 degrees even without doing this. Now, I don't do this with heavy weight; only when we go real light like in ME.
Thanks,
Julie
Why is this? It it stress on the knee, or something else? I ask because I am almost 4'11", and do leg press on 14". I actually dip down on my landing leg then quickly lift it to make the press deeper for the working leg, because I am still using the Fanny Lifter which is only 14". Haven't had any trouble....yet. However, my angle is a bit greater than 90 degrees even without doing this. Now, I don't do this with heavy weight; only when we go real light like in ME.
Thanks,
Julie
kathryn
Cathlete
> "It is important however that your knee isn't bent at more
>than a 90 degree angle."
>
>Why is this? It it stress on the knee, or something else? I
>ask because I am almost 4'11", and do leg press on 14". I
>actually dip down on my landing leg then quickly lift it to
>make the press deeper for the working leg, because I am still
>using the Fanny Lifter which is only 14".
Yes, having a tighter than 90-degree angle in the knee when it is loaded (bearing weight) is tough on the joint. You may not have had problems yet, but it is also something that may not show up immediately, or you could be lucky and never have problems. It is, however, a higher risk technique and there is more chance of injury. I suggest that, instead of continuing to take the risk, you decrease your step height. You can still do the dip down, but if you make sure that your leg is at a 90-degree angle or more open when you are not dipping down, then you will be safe.
I use this "dip" myself, as it allows me to somewhat pre-activate the glutes (as I rise from the dip to the regular starting position, I make sure to put pressure through my heel to activate the glute/hamstring area). When I am standing normally behind the high step, my knee is more open than 90-degrees.
>than a 90 degree angle."
>
>Why is this? It it stress on the knee, or something else? I
>ask because I am almost 4'11", and do leg press on 14". I
>actually dip down on my landing leg then quickly lift it to
>make the press deeper for the working leg, because I am still
>using the Fanny Lifter which is only 14".
Yes, having a tighter than 90-degree angle in the knee when it is loaded (bearing weight) is tough on the joint. You may not have had problems yet, but it is also something that may not show up immediately, or you could be lucky and never have problems. It is, however, a higher risk technique and there is more chance of injury. I suggest that, instead of continuing to take the risk, you decrease your step height. You can still do the dip down, but if you make sure that your leg is at a 90-degree angle or more open when you are not dipping down, then you will be safe.
I use this "dip" myself, as it allows me to somewhat pre-activate the glutes (as I rise from the dip to the regular starting position, I make sure to put pressure through my heel to activate the glute/hamstring area). When I am standing normally behind the high step, my knee is more open than 90-degrees.
Thanks for the reply, Katherine. I will try your suggestion. Guess I will have to get a High Step so I can play with the step height.
I used to have really bad knees from obesity and inactivity. I am so proud that I have been able to overcome them and remain virtually pain-free, and I certainly don't ever want problems that will hinder me in the future!
Forgive me; I'm not trying to hijack the thread.....
Julie
I used to have really bad knees from obesity and inactivity. I am so proud that I have been able to overcome them and remain virtually pain-free, and I certainly don't ever want problems that will hinder me in the future!
Forgive me; I'm not trying to hijack the thread.....
Julie
acatalina
Cathlete
You can use 14 to 17 in step. depends on your height. I find 17 hard on my knees. It will work your glutes. I have a really old firm wooden 17 in step i use at times.
You can get the same results with your lifting leg not straightened. Just come down lower.
Go down low when your foot hits the floor. When you are coming up don't rest the moving foot. You will feel it.
Anne
You can get the same results with your lifting leg not straightened. Just come down lower.
Go down low when your foot hits the floor. When you are coming up don't rest the moving foot. You will feel it.
Anne
kathryn
Cathlete
Lori,
Seeing this post and your post about knee pain after MIC, I would encourage you to see a physical therapist to see if there is some kind of underlying knee problem, or perhaps (likely) a muscle imbalance that you need to correct to keep the knee tracking correctly). If your quads are a lot stronger than the hamstrings (hamstrings should be about 65-70% as strong as quads) or you have tight hip flexors or hamstrings, or the muscles on the outside of the knee are stronger than the muscles on the inside of the knee, these could all cause tracking problems with the patella, which can lead to irritation, inflamation and pain.
A PT can give you some exercises to do at home to strengthen and stretch the muscles you need to (try to find a PT who will develop a home-based program for you, instead of make you come in several times a week to exercise while they supervise).
The first thing to do: DON"T DO ANY MORE LEG PRESSES until you get this dealt with. If something hurts "really bad," that's a good sign you shouldn't be doing it...at least not yet.
Seeing this post and your post about knee pain after MIC, I would encourage you to see a physical therapist to see if there is some kind of underlying knee problem, or perhaps (likely) a muscle imbalance that you need to correct to keep the knee tracking correctly). If your quads are a lot stronger than the hamstrings (hamstrings should be about 65-70% as strong as quads) or you have tight hip flexors or hamstrings, or the muscles on the outside of the knee are stronger than the muscles on the inside of the knee, these could all cause tracking problems with the patella, which can lead to irritation, inflamation and pain.
A PT can give you some exercises to do at home to strengthen and stretch the muscles you need to (try to find a PT who will develop a home-based program for you, instead of make you come in several times a week to exercise while they supervise).
The first thing to do: DON"T DO ANY MORE LEG PRESSES until you get this dealt with. If something hurts "really bad," that's a good sign you shouldn't be doing it...at least not yet.
Hello again Kathryn, thank you for your help. My knee was hurting alot a few months ago when I believe I was overtraining. I started to wear a brace and lightened my leg w/o it got alot better. And then again recently when I started doing legs with weights and step workouts its hurting again. It's very frustrating. I will have to go see a PT for help. Thanks again! Lori BC
