Outside leg press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Outside leg press )

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Name of exercise  Resist hip abd sit w/mach
Other names of exercise Outside leg press
Description of exercise Outside leg press is a strength training exercise that primarily targets the quadriceps muscles in the legs. It involves using a leg press machine with a wide stance, placing the feet on the outer edges of the footplate. The movement is initiated by pushing the footplate away from the body, extending the knees and hips. This exercise also engages the glutes, hamstrings, and calves to a lesser extent. It is a great exercise for building lower body strength, improving balance and stability, and can be beneficial for athletes in sports such as running, cycling, and jumping. It is important to maintain proper form and avoid locking the knees during the movement to prevent injury.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit on hip abduction machine with knees on the inside of pads.
  • Push legs apart and return.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased leg strength
  • Improved balance
  • Targeted glute and hamstring activation
  • Reduced risk of injury
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Can be done at home or in the gym
  • Can help with weight loss
  • Can improve athletic performance
  • Can be used as a rehab exercise for knee injuries

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The outside leg press exercise should be avoided if you have any pre-existing knee or hip injuries or pain. This exercise puts a lot of strain on these joints and can exacerbate any existing issues. It should also be avoided if you have any lower back problems, as it can put pressure on the spine. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. Additionally, if you are new to exercising or have not been properly trained on how to do this exercise, it is best to avoid it until you have built up enough strength and proper form to perform it safely.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase
  • Keep your feet hip-width apart
  • Keep your back straight and avoid rounding
  • Do not lock your knees at the top of the movement
  • Keep your knees in line with your toes
  • Avoid jerky or sudden movements
  • Use a spotter for heavier weights
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Osteoporosis
  • Scoliosis
  • Herniated disc

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    Frequently asked questions

     

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