BEST Strength Training Exercises

Leg Press

The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.

Leg Press Video

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Quadriceps, gluteals, hamstrings. Placing the feet higher on the foot plate will activate more of the gluteal muscles.

Targeted Bone

Femur.

Function

Develops leg strength for walking, climbing, running, and bounding.

Woman in the starting position of a leg press exercise using a leg press machine Woman in the squat position of a leg press exercise using a leg press machine

Set Up

Place the feet parallel to each other on the foot plate about hip-width apart. The toes are pointed upward or slightly outward. Place a ball between the knees to stabilize the legs.

Execution

Lower the sled slowly until the knee angle reaches 90 degrees. Make sure the knee angle is not positioned less than 90 degrees and that the heels stay on the plate through the full range of motion.

Next, straighten the legs, pressing through the heels. Do not lock the knees at full leg extension. The thighs, lower legs, and feet should stay parallel to each other throughout the exercise.

Exhale as the legs extend and push up.

Safety Tips

  • Keep the lower back positioned in neutral.
  • Aim for a full range of motion but avoid positioning the knee angle below 90 degrees.
  • Always use a weight the client is able to lift while maintaining proper form and body alignment.
  • Press through the heels, not the balls of the feet.
  • Do not lock the knees during the extension phase of the exercise.
  • The small of the back stays pressed against the back pad and the buttocks remains in the seat throughout the exercise.

Reminders

  • Keeps legs and feet parallel.
  • Aim for a 90-degree knee angle.
  • Press through the heels.
  • Exhale when extending the legs.

Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.