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Leg press

The leg press is a compound resistance training exercise performed on a specialized machine, where an individual sits or reclines with their back supported against a pad and uses their legs to push a weighted platform away from the body, primarily targeting the lower extremity muscles.^[1]^[2] The modern leg press machine was developed in the 1970s by Joe Gold and Dan Howard at the original World Gym in Santa Monica, California.^[3] It is widely used in strength training programs to build power and hypertrophy in the legs while minimizing spinal loading compared to free-weight alternatives like squats.^[1] To perform the leg press, the user adjusts the machine's weight, positions their feet shoulder-width apart on the platform with knees bent at approximately 90 degrees, grasps any available handles for stability, and extends the legs to push the platform outward in a controlled manner, stopping short of full knee extension before slowly returning to the starting position without allowing the knees to drop below 90 degrees.^[2]^[1] The primary muscles activated include the quadriceps (for knee extension), hamstrings and gluteus maximus (for hip extension), and calves (for ankle plantarflexion), with electromyographic studies confirming high activation levels in these groups during the movement, particularly in the vastus medialis obliquus regardless of foot position, though execution speed may influence activation levels.^[2]^[4]^[5] Leg press machines vary in design, including the common 45-degree inclined model (where the user pushes upward against gravity), horizontal seated versions (for a more isolated leg focus), and vertical presses (emphasizing full range of motion), each allowing adjustments in foot placement—such as narrow for quadriceps emphasis, wide for inner thighs, or high for greater glute and hamstring involvement—to target specific muscle groups.^[1]^[4] Benefits include enhanced lower body strength and power, improved functional performance in activities like jumping and sprinting, and reduced injury risk for those with back issues due to the supported position, though improper form can lead to knee strain or uneven loading if excessive weight is used or knees are locked.^[1]^[6] Research indicates it effectively increases muscle activation and strength gains, often comparable to or complementary with squats in training protocols.^[7]^[8]

Fundamentals

Definition and Purpose

The leg press is a compound resistance exercise performed on a specialized machine, in which the user sits or lies with their back supported and pushes a weighted platform away from their body using primarily the legs.^[9] This setup allows for controlled movement along a fixed path, targeting the lower body musculature through multi-joint action involving the hips, knees, and ankles.^[10] The primary purpose of the leg press is to develop strength, promote muscle hypertrophy, and enhance endurance in the lower extremities, making it a staple in strength training programs.^[11] Its design provides back support and a guided range of motion, rendering it particularly suitable for beginners or those progressing from bodyweight exercises, and it often serves as an alternative to free-weight squats for individuals seeking reduced spinal loading.^[1] Key applications include incorporation into general gym routines for balanced lower-body development, modified use in rehabilitation protocols following knee or hip injuries to rebuild stability and strength, and integration into athletic training regimens for power-based sports such as sprinting and weightlifting.^[12]^[13] The exercise has evolved from rudimentary pushing mechanics in early resistance training to sophisticated machine designs that emerged in the early 20th century, prioritizing safety and accessibility over traditional barbell methods.^[14]

History and Development

The leg press exercise originated in the early 20th century as a safer alternative to free-weight squats, drawing from bodybuilding and strongman practices where athletes pushed weights with their heels while lying supine, often using barbells or primitive devices.^[3] By the mid-20th century, particularly in the 1950s and 1960s, it evolved into structured prototypes during the bodybuilding golden age, with vertical leg presses gaining traction in gyms like York Barbell, where figures such as Arnold Schwarzenegger incorporated them for leg development without excessive spinal stress.^[15] Influenced by physical therapy needs for controlled resistance, these early machines emphasized stability and adjustability, setting the stage for broader adoption in rehabilitation and strength training.^[14] Key innovations accelerated in the 1970s with Arthur Jones's Nautilus equipment, which introduced cam-based systems to match human strength curves, reducing joint strain during leg presses.^[16] The 45-degree angled leg press, credited to Joe Gold and Dan Howard at World Gym in the late 1970s or early 1980s, improved biomechanics by aligning with natural force vectors and minimizing lower back compression, becoming a staple in commercial fitness.^[3] In the 1990s, patents for vertical and horizontal variants proliferated; for instance, Brunswick Corporation filed for an inclined leg press design in 1990 (US Patent 5,106,080), while Hammer Strength, founded in 1989, developed plate-loaded horizontal models emphasizing free-weight feel with guided motion.^[17] These advancements shifted focus from basic vertical presses to versatile, user-friendly machines suitable for diverse populations.^[15] The leg press gained cultural prominence during the 1980s fitness boom, as aerobics and gym culture exploded, with machines like the 45-degree model appearing in widespread commercial facilities and bodybuilding routines for efficient lower-body hypertrophy.^[18] By the 2000s, it was integrated into Olympic training programs, particularly for weightlifters using hack squat configurations to build leg power and explosive strength without heavy barbell loading on the spine.^[19] Post-2010 modernizations include the contrast between plate-loaded systems for progressive overload and selectorized stacks for quick adjustments, alongside eco-friendly materials like ABS plastics in durable frames to reduce environmental impact.^[20] Digital integrations, such as performance-tracking sensors and app-connected interfaces, have further enhanced machines for data-driven training in professional and home settings.^[21]

Muscles Involved

Primary Muscle Groups

The primary muscle groups activated during the standard leg press exercise are the quadriceps femoris and gluteus maximus, which drive the multi-joint movement of knee and hip extension against resistance.^[4] The quadriceps femoris group, comprising the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris, acts as the primary driver for knee extension to push the platform away.^[4] These muscles exhibit high electromyographic (EMG) activation levels, with the vastus lateralis and vastus medialis reaching approximately 83% of maximum voluntary isometric contraction (MVIC) at 90° knee flexion, while the rectus femoris activates at around 75% MVIC under similar conditions.^[4] Activation in the quadriceps peaks during deeper knee flexion angles and decreases as the knee extends, underscoring the importance of a full range of motion for optimal recruitment across the entire group.^[4] The gluteus maximus serves as the key hip extensor, contributing posterior chain power during the pressing phase to assist in platform propulsion.^[4] EMG data indicate moderate activation in the gluteus maximus during standard foot placement, typically ranging from 81% to 115% root mean square (RMS) at 80% of one-repetition maximum (1RM), with higher values observed in configurations that emphasize hip involvement.^[4] In terms of activation mechanics, both the quadriceps femoris and gluteus maximus undergo concentric contractions during the pushing phase to generate force against the load, followed by eccentric contractions during the controlled return to maintain stability and lengthen under tension.^[4] Muscle activation is generally greater during the concentric phase than the eccentric phase across these groups, with surface EMG showing significantly higher amplitudes in concentric efforts (p < 0.001).^[22] Systematic reviews of EMG studies confirm that the quadriceps complex elicits the greatest overall activity compared to the gluteus maximus in standard bilateral leg press execution, establishing it as the dominant mover.^[4] Secondary muscle groups, such as the hamstrings and calves, provide supportive stabilization without altering the primary emphasis.^[4]

Secondary Muscle Groups

In the leg press exercise, secondary muscle groups play supportive roles in stabilization and controlled movement, complementing the primary movers such as the quadriceps and glutes. These muscles help maintain joint alignment, manage eccentric loading, and provide ancillary force during the pressing phase. The hamstrings, comprising the biceps femoris, semitendinosus, and semimembranosus, function primarily as stabilizers during knee extension, with increased electromyographic (EMG) activity observed in the biceps femoris toward full knee extension (around 30° flexion). They also assist in eccentric control to decelerate the platform's return, preventing excessive knee strain, though their activation remains moderate compared to primary muscles.^[4] The calves, including the gastrocnemius and soleus, contribute through ankle plantarflexion support, particularly when feet are positioned with toes on the platform's edge, which elevates gastrocnemius activation peaking at similar knee angles to the hamstrings. This engagement aids in the final push phase but is secondary to the overall hip and knee extension.^[4] Adductors (such as the adductor longus and magnus) and abductors (including the gluteus medius) of the inner and outer thighs work to maintain leg alignment and counteract valgus or varus deviations during the bilateral press, with adductors showing heightened activity in variants involving hip adduction. Their isometric contractions ensure medial-lateral stability, especially under heavier loads.^[4] Core involvement is minimal and primarily isometric, with the abdominals (rectus abdominis and external obliques) and lower back (erector spinae) engaging for trunk stability against the machine's backrest, though EMG amplitudes are 17-59% lower than in free-weight alternatives due to the supported position.^[23]

Equipment and Setup

Types of Machines

Leg press machines are categorized primarily by the orientation of the pushing motion and the resistance mechanism, with the most common designs being horizontal, 45-degree inclined, and vertical. These variations differ in space requirements, muscle emphasis, and suitability for different training levels. Additionally, machines can be plate-loaded or selectorized, affecting ease of use and maintenance. The horizontal leg press features a platform parallel to the floor, with the user positioned supine on a sliding seat that moves along rails. This design emphasizes the quadriceps while involving the glutes to a lesser degree due to the linear motion and reduced hip extension. It is commonly used in home gyms for its compact footprint and beginner-friendly setup, often available in selectorized models with weight stacks up to 300 pounds.^[24]^[25] The 45-degree inclined leg press employs an angled sled that the user pushes along a track at approximately 45 degrees to the floor, promoting a more natural pushing path that balances quadriceps and glute activation. Developed in the 1970s by Joe Gold and Dan Howard at the original World Gym in Santa Monica, inspired by bodybuilders performing barbell leg presses on benches, this type became the most popular in commercial gym settings by the 1980s due to its versatility and capacity for heavy loads often exceeding 1,000 pounds in plate-loaded configurations.^[3]^[24]^[26] The vertical leg press positions the user supine beneath a platform that is pushed straight upward against gravity, delivering higher intensity to the quadriceps but with an elevated risk of spinal compression if form is compromised. This design, promoted by figures like George Jowett in the mid-20th century through York Barbell, is favored in advanced training environments and home setups where space is limited, typically using plate-loaded resistance for loads up to 1,000 pounds or more.^[3]^[24]^[26] Leg press machines also differ in resistance systems: plate-loaded versions allow users to add free weight plates directly to the sled or carriage, enabling progressive overload and more natural eccentric loading with less friction, though they require additional space for plate storage and time for adjustments. In contrast, selectorized machines use pin-loaded weight stacks integrated into the frame, facilitating quick weight changes and constant tension throughout the range of motion, which suits circuit training and beginners but may involve higher maintenance costs due to cables and pulleys. Plate-loaded designs are generally more cost-effective and compact without built-in stacks, while selectorized options prioritize convenience in high-traffic commercial spaces.^[27]^[28]^[29]

Adjustments and Safety Features

Proper adjustment of the leg press machine is essential to ensure biomechanical alignment and reduce injury risk during use. The seat and backrest should be positioned to achieve a starting knee flexion angle of approximately 90 degrees, with the feet placed on the platform such that the knees align directly over the hips when the legs are extended but not locked. This setup promotes optimal lower body engagement while maintaining spinal neutrality, as the backrest supports the torso and prevents excessive lumbar strain.^[9]^[30] Range of motion pins or stops serve as locking mechanisms on most leg press machines, allowing users to preset safe starting and ending positions for the carriage. These adjustable pins prevent overextension beyond full knee lockout at the top of the movement and limit excessive flexion at the bottom, which could otherwise compromise joint stability or lead to unintended drops of the weighted sled. By customizing the ROM, users can tailor the exercise depth to their flexibility levels, ensuring controlled motion without relying solely on muscular endurance to halt the descent.^[30]^[31] Key safety features integrated into leg press machines include emergency release levers or handles that disengage the safety stops, enabling quick unloading of weight if needed, along with non-slip foot platforms designed to maintain footing during high-load presses. Commercial models typically feature diamond-plated or rubberized surfaces on the footplate to enhance grip and prevent slippage, even under heavy loads or with sweaty conditions. Additionally, these machines have specified weight limits, generally ranging from 1,000 to 2,000 pounds for plate-loaded commercial variants, to safeguard structural integrity and user safety.^[32]^[33]^[34] Accommodations for diverse users are facilitated through modular adjustments, such as varying seat heights and backrest angles to suit different body proportions, which is particularly beneficial for taller or shorter individuals. For those with mobility limitations or joint concerns, like reduced ankle dorsiflexion or knee osteoarthritis, the ROM pins allow for shallower depths to avoid discomfort, while optional padding can be added to the seat or backrest for enhanced comfort and pressure distribution during extended sessions. These features enable inclusive use without compromising the exercise's effectiveness.^[9]^[30]^[4]

Technique

Step-by-Step Execution

To perform the standard bilateral leg press, begin with the setup phase by sitting in the machine with your back fully pressed against the pad to maintain spinal support. Position your feet shoulder-width apart on the mid-section of the platform, with toes pointing forward and heels flat, ensuring your knees form approximately a 90-degree angle at the start. Lightly grasp the side handles for stability, and adjust the machine's safety stops as needed for an optimal starting position that allows full range of motion without excessive strain.^[25]^[35] For execution, inhale deeply and slowly lower the platform by bending your knees and hips in a controlled manner until your knees reach a 90-degree angle or a safe depth that avoids excessive lower back rounding. Then, exhale as you push through your heels to extend your legs, driving the platform away until full extension is achieved without locking or hyperextending the knees. This movement primarily engages the quadriceps, glutes, and hamstrings throughout the phases. Maintain a neutral spine position against the pad to prevent arching or lifting of the hips.^[25]^[35] Coordinate breathing with the tempo: inhale during the eccentric (descent) phase and exhale during the concentric (ascent) phase, using a controlled pace of 2-3 seconds per phase to ensure proper muscle activation and reduce momentum. For hypertrophy training, perform 8-12 repetitions per set, aiming for full extension on each rep while avoiding hyperextension at the top. Typically, 3-4 sets are recommended, with rest periods of 60-90 seconds between sets to allow recovery.^[25]^[36]

Common Form Errors

One of the most frequent form errors during the leg press exercise is rounding the lower back, which can compromise spinal stability and increase injury risk. This mistake typically occurs due to using excessive weight that forces the hips to lift off the seat or from an improper seat angle that fails to support the natural curve of the spine.^[37]^[38] To correct it, users should adjust the backrest to a more upright position for better lumbar support and reduce the load until the glutes and lower back remain firmly pressed against the pad throughout the movement, thereby maintaining a neutral spine alignment.^[37]^[38] Another prevalent issue is performing partial range of motion, where the sled is not lowered sufficiently to achieve full knee flexion, often resulting in suboptimal muscle activation and development. This error is commonly caused by selecting too heavy a weight that limits mobility or by habitual avoidance of deeper positions due to discomfort or lack of flexibility.^[37]^[38] The correction involves decreasing the weight to allow controlled descent until the knees reach approximately 90 degrees or slightly beyond, ideally using safety pins to enforce complete flexion and enhance the stretch in the targeted muscles.^[37]^[38] Locking the knees at the top of the repetition is a significant error that hyperextends the knee joints and shifts tension away from the muscles, potentially straining ligaments. It arises from fully extending the legs to rest between reps, often driven by momentum or fatigue.^[37]^[38] To fix this, performers should stop the extension at 170-180 degrees, keeping a slight bend in the knees to preserve continuous muscle engagement and protect the joint structures.^[37]^[38] Uneven foot pressure, such as allowing the heels to hang off the platform or dominating the push with toes or heels, leads to imbalanced muscle recruitment and reduced effectiveness. This commonly stems from incorrect foot placement or insufficient awareness of weight distribution during the press.^[37] To address it, position the feet flat and centered on the platform, shoulder-width apart, and consciously distribute pressure evenly through the mid-foot to promote balanced activation across the lower body muscles.^[37]^[38]

Variations

Unilateral Leg Press

The unilateral leg press is a single-limb variation of the standard leg press exercise, designed to isolate one leg at a time while the other remains off the platform, thereby emphasizing individual leg strength and stability. To execute this movement, the individual sits with their lower back, hips, and buttocks firmly against the machine's pad, placing one foot centered on the footplate while keeping the opposite foot off the platform and secured if needed for balance. The working leg then extends to press the platform away, maintaining a controlled eccentric lowering to approximately 90 degrees of knee flexion before fully extending without locking the knees, all while keeping the hips level to prevent pelvic rotation or compensatory tilting. This technique builds on the bilateral leg press form but demands greater focus on unilateral control to avoid uneven loading.^[6] A key benefit of the unilateral leg press is its ability to correct strength asymmetries between limbs, which are common in athletes and can range from 10-15% differences in force production. By applying direct load to each leg independently, it reduces these imbalances more effectively than bilateral training, promoting symmetrical development. Additionally, this variation enhances balance and stability, particularly for athletic performance in unilateral-dominant activities like sprinting or cutting maneuvers in team sports, where it has shown improvements in single-leg jump height and change-of-direction speed.^[6]^[39]^[40] Load adjustments for the unilateral leg press typically begin at 50-70% of the individual's bilateral one-repetition maximum (1RM) to account for the increased demand on stability and core engagement, with progression to 70-90% as unilateral strength improves. Recommended programming includes 6-12 repetitions per leg across 3-4 sets, performed with a controlled tempo such as 2 seconds eccentric and 1 second concentric, allowing sufficient volume for hypertrophy and strength gains without excessive fatigue.^[6]^[41] In rehabilitation settings, the unilateral leg press serves as a valuable tool for post-injury recovery, such as after anterior cruciate ligament (ACL) tears, where it targets quadriceps strength in a controlled, low-impact manner during mid-stage protocols to restore knee function and prepare for advanced activities like running. It also facilitates advanced core integration by necessitating anti-rotation efforts to maintain neutral alignment, yielding greater improvements in core stability compared to bilateral equivalents.^[41]^[42]

Foot Position Adjustments

Foot position adjustments in the bilateral leg press allow trainees to modify the exercise's biomechanics, thereby shifting emphasis among lower body muscle groups while maintaining the fundamental movement pattern. By varying the height and width of foot placement on the platform, individuals can influence joint angles at the hip, knee, and ankle, potentially altering the relative contribution of primary and secondary muscles. These adjustments are particularly useful for addressing muscle imbalances or incorporating variety into training programs, though research indicates varying degrees of impact on activation levels.^[43] High foot placement, where the feet are positioned toward the upper portion of the platform, promotes greater hip extension demands, thereby emphasizing the gluteus maximus and hamstrings while reducing quadriceps dominance. Electromyographic (EMG) studies demonstrate increased gluteus maximus activation with this variation, reaching approximately 115% root mean square (RMS) at 80% of one-repetition maximum (1RM), compared to 81% RMS in lower placements. Hamstring involvement, such as the biceps femoris, shows similar or slightly elevated activity (around 85% RMS at 80% 1RM). This positioning is effective for posterior chain development.^[43]^[44] In contrast, low foot placement situates the feet nearer the bottom of the platform, increasing knee flexion range and prioritizing quadriceps activation, particularly the rectus femoris and vastus lateralis. EMG data reveal heightened quadriceps engagement, with rectus femoris at about 96% RMS and vastus lateralis at 95% RMS during sets at 80% 1RM, surpassing levels seen in higher placements.^[43]^[44] Regarding stance width, a wide placement—typically 1.5 times hip width— is commonly employed to engage the inner thighs (adductors) and outer thighs (abductors) more prominently, while a narrow stance, around hip width, focuses on a straighter quadriceps path with less hip abduction or adduction. Although some EMG research on leg press variants finds minimal differences in overall muscle activation between wide and narrow stances for major groups like the quadriceps and glutes, these adjustments can still provide varied mechanical stimuli and are recommended for comprehensive leg training.^[9]^[43]^[5] To implement these adjustments effectively, shift foot positions in increments of 10-20 cm to maintain balance and form, ensuring the knees track over the toes without excessive valgus or varus deviation. Combining placements with consistent repetition depth—typically lowering until the knees reach 90 degrees—allows for targeted stimulus variation across sessions, enhancing overall lower body development without overcomplicating the exercise.^[9]

Benefits and Considerations

Training Advantages

The leg press exercise facilitates significant muscle hypertrophy in the quadriceps and glutes due to its ability to accommodate high loads, often up to four times body weight for advanced users, which promotes mechanical tension and metabolic stress essential for growth.^[45] Studies have demonstrated that incorporating leg press into resistance training programs can yield 20-30% improvements in lower-body strength over eight weeks in older adults, particularly in the quadriceps, supporting its role in building leg mass.^[46] Compared to free-weight squats, the leg press offers greater accessibility for beginners and individuals with lower back concerns, as the seated or reclined position minimizes spinal loading and eliminates the need for balance or core stabilization.^[47] This lower skill barrier allows novices to focus on proper form and progressive overload without the intimidation or injury risk associated with barbell movements.^[48] The exercise's versatility enables adaptation to various training goals, such as low-repetition heavy sets for power development, higher-repetition schemes for muscular endurance, or controlled lighter loads for rehabilitation purposes.^[11] It also complements compound lifts like Olympic variations by providing isolated lower-body work that enhances overall leg strength without taxing the upper body.^[49] Some research, including on specialized forms of leg press training, suggests potential improvements in athletic performance metrics like vertical jump height and short-distance sprint speed, though evidence for standard leg press is mixed.^[50]^[51]

Risks and Injury Prevention

The leg press can produce significant posterior shear forces on the knee joint, peaking around 90° flexion (85°–105°), which may contribute to joint stress. A study comparing tibiofemoral joint kinetics found that posterior shear forces occur throughout the range of motion in closed-chain exercises like the leg press, potentially contributing to joint stress.^[52] To mitigate this risk, individuals with a history of knee problems should restrict flexion to 90 degrees, while warming up with lighter sets helps prepare the muscles and joints for load.^[53] Leg press machines, particularly when performed with deep flexion, can increase lower back compression and aggravate conditions like herniated discs by increasing intervertebral pressure if the back rounds or over-arches.^[54] Prevention involves selecting inclined machines to reduce vertical loading, maintaining core engagement to stabilize the spine, and avoiding lumbar hyperextension throughout the movement.^[31] Improper form or excessive loading in the leg press may contribute to knee injuries such as meniscus tears from compressive stress in deep flexion or iliotibial (IT) band syndrome from issues like knee valgus collapse, as with other lower-body exercises. While higher overall lower-body strength may correlate with injury risk in some unadjusted analyses of athletes, evidence is mixed.^[55] These risks are compounded by form errors like knee locking or uneven foot placement, as detailed in technique guidelines.^[56] Effective prevention protocols emphasize progressive loading, where weight increases are limited to 5-10% per session to allow tissue adaptation and minimize overload, alongside regular mobility exercises to maintain joint range and flexibility. Beginners should seek professional supervision to ensure proper setup and execution, while incorporating machine safety features like adjustable stops can further safeguard against unintended overextension.^[37]^[53]

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[50]
The Best and Worst Exercises for Chronic Back Pain
Dec 23, 2024 · The leg presses will strengthen your hamstring and glutes, just like deadlifts will, but the leg presses eliminate the pressure on your back.
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https://bretcontreras.com/leg-press-functional-strength/
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The Effects of Passive Leg Press Training on Jumping Performance
The findings suggest that jump performance, speed, and muscle power significantly improved after 10 weeks of PLP training at high movement frequency. A PLP ...
[53]
Functional strength gains by leg pressing? - Bret Contreras
Sep 8, 2014 · ... glutes take over big time, even with a close stance and a lot of ... The leg press should be viewed as an accessory movement for the quads.Why Believe That The Leg... · Does The Leg Press Improve... · Wrapping Up
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A comparison of tibiofemoral joint forces and electromyographic ...
We chose to investigate tibiofemoral joint kinetics (compressive force, anteroposterior shear force, and extension torque) and electromyographic activity of ...
[55]
Protect Your Knees as a Weight Lifter
Oct 1, 2018 · Weight lifters often suffer from nagging knee pain, and in some cases, they may develop full-blown knee injuries like patellar tendinitis or ligament tears.How To Prevent Knee Injuries · Warm Up Thoroughly · Add Weight Slowly<|separator|>
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Leg Press Herniated Disc: Avoid Aggravating Your Injury
Jun 12, 2025 · The leg press exercise can indeed make a herniated disc worse, especially if the injury involves the lumbar spine, which is the most common site ...Missing: scientific | Show results with:scientific
[57]
Association between lower extremity muscular strength and acute ...
May 15, 2020 · Interestingly, the greater 1RM leg press strength was associated with increased risk of non-contact knee injuries in both male and female ...
[58]
3 Reasons You Have Knee Pain From the Leg Press
Pain in that area could be the result of cartilage damage or structural damage, such as a torn meniscus, Dr. Geier says. "Applying a large amount of stress ...