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Leg press with the multi press (vertical)
Knee raises are a commonly used exercise to enhance the strength of the leg muscles. In addition to the inclined leg press machine and the traditional horizontal leg press machine, there is also the upright leg press machine. However, the specific upright leg press machine is scarcely found in most fitness studios in this country, which is why vertical knee raises are usually practiced on the multi-station.
Note Those who practice knee raises on the multi-station should be aware of the risks. If the bar slips off the feet, the entire weight can fall. Therefore, it is advisable to always have a training partner for assistance.
Muscles engaged in vertical knee raises During vertical knee raises, the primary muscles targeted are the quadriceps femoris, also known as the four-headed thigh muscle. Additionally, the hamstring and the major gluteal muscle are primarily stimulated. During the movement, support is also provided by the erector spinae and the three-headed adductor.
Execution of vertical knee raises on the multi-station The execution of vertical knee raises on the multi-station is straightforward. In the following section, you will learn about the body position and how to optimally perform the movement.
Body position
Start by lying on the floor under the multi-station. Extend your legs vertically, ensuring a slight bend in the knees. It is crucial that you can comfortably remove the bar after lifting. The ideal height setting may vary depending on the athlete. A training partner can assist if needed. The feet touch the bar in the multi-station, approximately hip-width apart. Your back and buttocks are completely on the floor. Extend your arms sideways to gain additional stability.
Movement execution
To begin vertical knee raises on the multi-station, bend your knees and move them towards your chest. At the end of the movement, your lower and upper thighs should be at approximately a right angle. Inhale deeply during the downward swing. Then exhale and extend your legs again to push the bar upward in the guide rail of the multi-station.
Stressed muscles and common mistakes
Due to the infrequency of performing the vertical leg press on the leg press machine, the risk of errors increases. Many athletes feel uncertain about the correct execution. Here you will find information on the most common mistakes and tips on how to avoid them.
✅ Overextended Legs: It is crucial to keep the legs slightly bent. Be mindful not to overextend the knees to prevent potential injuries.
✅ Unstable Legs: Sufficient stability in the legs is essential to avoid injuries, especially in the knee joints. The legs should remain straight and not shift outward.
✅ Swinging from the Hips: The movement and strength should come exclusively from the legs. Keep the hips steady and avoid compensating for insufficient leg strength with the rest of the body.
✅ Lack of Foot Sensation: Training vertical leg presses on the leg press machine with inappropriate footwear poses significant risks. Control over the weights is crucial. Therefore, you should either train barefoot or with suitable sports shoes.
Alternatives and similar exercises to the vertical leg press
Vertical leg press training on the leg press machine is relatively uncommon in the gym. However, there are numerous alternatives that are much more frequently practiced and are also excellent for leg training.
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