Đạp đùi tư thế rộng — Phân tích kỹ thuật
Target inner thighs and glutes with wide stance leg press.
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Lỗi thường gặp
Knees Caving In (Valgus Collapse)
Allowing your knees to collapse inward during the eccentric or concentric phase places excessive stress on the medial knee ligaments and patellofemoral joint. This significantly increases the risk of knee pain, patellar tracking issues, and ligamentous injury, while also reducing activation of the glutes and adductors.
Rounding the Lower Back
Rounding your lower back (posterior pelvic tilt) at the bottom of the movement, often due to excessive depth or tight hamstrings, places compressive forces on the lumbar spine. This can lead to disc herniation, nerve impingement, and chronic lower back pain.
Feet Too High or Low
Placing feet too high on the platform reduces knee flexion and shifts emphasis excessively to the glutes and hamstrings, potentially limiting quad development. Feet too low increases knee flexion and can place undue stress on the patellar tendon and knees, especially if the heels lift.
