45-degree Toe Press

45-degree Toe Press

The 45° ankle leg press machine ankle-joint extension exercise provides opportunity to accelerate
the anterior calves with a heavy load application – the trainee is encouraged to provide proper technique
on this movement as injuries can occur if breakdown in form are experienced.

Movement Analysis
This exercise can be performed on either the inverted leg press or 45° angle leg press machine.
The lower lumbar region of the back is particularly vulnerable when the exercise is performed on the
inverted leg press machine due to the exaggerated position of the body. If the movement is performed
on the 45° angle leg press machine the back can become hyperextended due to the movement
application angle. The tendency is to work with too much weight which encourages a buckling
of the knees which results in an arcing-of-the-back response which exposes the lumbar region to
high injury-risk.

Risk of Developing Shin-Splits
While the trainee may escape without incurring a dehabilitating back injury, the odds that he/she
would avoid shin splits (muscle being tom away from the bone) are extremely slim. The force vector
directly attacks the highly-vulnerable tibialis anterior and forces the major muscle of the anterior region
of the lower leg to pull away from its insertion on the tibia. Remember, the tibialis anterior runs
the entire length of the anterior portion of the lower leg. The shin splits will run the entire length of
the anterior portion of the lower leg resulting in painful shin-split syndrome that could prevent the
trainee from engaging in all running and or jumping events for a very long time. At the very least the
participant would be performing under extreme pain.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture for the exercise by sitting
on the provided seat with the back
firmly against the back rest.
- Place the front of the feet (not just
the toes) on the lower portion of
the foot platform.
- You will want to make certain that
the legs are in the fully-extended
position.
- Initiate the concentric contraction
phase of the exercise by lifting the
foot platform off its rests through
the utilization of ankle joint extension.
- Complete the concentric contraction
phase by extending the anklejoint
to the fully extended position.
Pause for two counts while making
certain to maintain the locked knee
position of the legs.
- Begin the eccentric contraction
phase of the exercise by lowering
the platform down slowly through
the utilization of the action of dorsi
flexion of ankle joint. Once again,
you will want to remember the desired locked out position of the knee joint.
- Complete the eccentric contraction phase by lowering the weight slowly to the fully contracted
(dorsi flexion) position of the ankles.

Keys to the Lift
- Utilize light resistance.
- Apply slow speed of contraction movement application.
- You will want to perform full ROM contractions.
- Resist the natural tendency to bend the knees during the movement application. Remember, the
actions required are ankle joint extension and flexion as opposed to knee joint and hip joint extension
and flexion.