腿推舉 Leg Press
研究排名 Research Rankings
股四頭 Quads
腿推舉對股四頭肌整體增肌效果與膝伸展相當（+4.9% vs +7.1%），但提供額外的臀大肌（+15.4%）和內收大肌（+6.2%）增長。能在較深的膝屈曲角度（比深蹲深11°）進行，提供更大的拉伸刺激。單位總功較深蹲更有效誘發股四頭肌疲勞。 Leg press produces comparable overall quad hypertrophy to knee extension (+4.9% vs +7.1%) but adds significant glute (+15.4%) and adductor magnus (+6.2%) growth. Allows ~11° deeper knee flexion than squats for greater stretch. More efficient quad fatigue per unit of total work than squats.
腿推舉允許使用極大負荷而不受平衡限制，適合安全地進行大重量訓練。研究顯示與深蹲產生相似的股四頭肌激活。 Leg press allows extremely heavy loading without balance limitations, enabling safe maximal strength training. Shows similar quad activation to squats.
借力風險 Compensation Risk
下背部圓背會將壓力轉移至脊椎；腳位過低限制動作幅度 Lower back rounding shifts stress to spine; foot placement too low limits ROM
新手建議 Beginner Tips
腳放在踏板較高位置，膝蓋對準腳尖方向 Place feet higher on footplate, knees track over toes