Study 1 looks at knee forces and muscule activity pertaining to the knee with various stance widths and foot position and finds little differences in squat vs. squat and leg press vs leg press. (The Frankenstein's monster position, if you want to get nitpicky.) If your goal is hypertrophy, leg presses are fine. The plane of motion is supported by the machine and the legs. Also you don't have to load as many plates. This is usually a little over the centre line, with my feet about a foot and a half apart (18 inches, I don't measure distance with my size 10s). Same logic for not letting the knees come in as you push the platform away from you, keep the knees "out" in line with the thighs/shins/feet. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. May 5, 2017 - Leg Press Foot Placement Variations - One of the best resources we have seen! Is there something else I can do to really kill the quads that'll be easy on the back? Put some light weight on the machine and then try placing your feet a bit higher or lower until you find the position that lets you maximize the stress on your quads while still being able to comfortably press through your heels. Indeed, you may see several different types of leg presses, including machines in which you sit up straight, lie down or recline at a 45-degree angle. Stance width doesn't seem to affect the above much, but a wider stance will probably work in a leg press like it does in a squat in terms of adductor recruitment, so if you want more "inner" thigh work, wider stance combined with either of the two would work. Study 1 looks at knee forces and muscule activity pertaining to the knee with various stance widths and foot position and finds little differences in squat vs. squat and leg press vs leg press. By using our Services or clicking I agree, you agree to our use of cookies. After an injury on squats at 300 lbs (back issues), I decided to try out the leg press on leg day. Actually, that is why it is 380, not 540. I kept my feet low down at the little dip between the stabilizer bars the whole time, so at least I was targeting correctly. This is akin to changing from a "sit down" squat to more of a "sit back" squat. ; During the squat, the entire lower extremity, including the thigh, lower leg, and foot should be in a straight line to optimize loading potential. what would I need to to do to activate hamstrings more? So, in a leg press: If you want to emphasize the glutes, a higher foot position would be advantageous. High Foot Placement A high foot placement on the leg press platform puts more emphasis on the glutes and hamstrings. Also, most leg presses have different places for foot position. More posts from the bodybuilding community. Change Up Your Foot Position. The leg press at my gym has a "padded" seat with extra (almost more than required) lumbar support, so it hurts my lower back when doing leg presses with a lot of weight. But you can’t justify a … It develops the quadriceps, hamstring, calves and the glutes. Glute activity in particular goes up with the feet higher up, and quad activity is higher with the feet lower on the leg press. Does the "W" in that formula [W*sin(π/4)] stand for "weight"? You can use any number of foot positions and widths with leg exercises like squats, leg presses, and hack squats, but for the most power, opt for a stance in which your feet are about shoulder-width apart and your toes are angled slightly outward. But I would only use that position under heavier loads. Made my way up, and up, and up... and hit 540 lbs. I have just been told that the second one will work the other thighs? Now use that same position … Press question mark to learn the rest of the keyboard shortcuts. Leg Press Form Mistake #6 New comments cannot be posted and votes cannot be cast. Now, the machine bears some of that weight as well. But when i do, i do it one leg at the time. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. The TL;DR is that foot position (how far they're apart and what angle they point out at) doesn't make much of a difference in terms of quad recruitment, but how high you place your feet probably does make a difference for glute vs. quad activity. Sit with your back and head flat against the seat and your feet positioned shoulder-width apart in the middle of the platform, says Jey. This … My strategy: Bring weight as far to the bottom as you can while keeping your back straight. The effective weight isn't the same as squatting 380 (minus bw) for this reason. Learn how to do it properly and discover some useful variations in this guide to the leg press. Leg presses are done in a seated position. We often focus more on our upper body and train hard for our chest, shoulder, arms, lats, and abs. Tip #2 Don’t Lock Out Your Knees At The Top. for 12 reps, make that your starting weight next time (after warm-ups). May 5, 2017 - Leg Press Foot Placement Variations - One of the best resources we have seen! I might just be an idiot, but wouldn't using a sled also negate the need to squat some of your bodyweight (seeing as your trunk doesn't move, but you need to lift your trunk when doing a back squat), changing the numbers even further? All joking aside, when I leg press I tend to just go with what feels comfortable. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Make the quads to the work! Foot Placement on Leg Press. I have been so tempted to dump leg press because I don't feel like I get anything out of it.....I usually do 3x12 with 12-14 plates, but always wondered about changing ROM or foot placement. Add more weight. Bulgarian split lunges will ravage your squads. This is the equivalent of rounding your back in a squat at the bottom, and like a squat, this can lead to disc herniation.". Just lie down on your back and bring your knees as far up into your chest as you can. Push up with your heels, do not lock out at the top. "Do NOT let your butt curl up and lose contact with the seat at any time. You can hurt your knees on the leg press (I did) and lower back for that matter (you'll round your back if the sled goes too low). Although the leg press is a good workout addition, especially if you want to build strong quads, the potential for injury may be greater than with squats. There’s no skipping leg day with leg press and squat machines from Fitness Factory. What You Need to Know: Squatting with the feet straight forward requires more mobility, but it is NOT the most effective foot placement for squats for most individuals. Will change that up next time. Most people will find that they are able to lift the most weight in this position. Leg presses are seated exercises done on a leg press machine. Your foot positioning should be 20 feet to the right, in a squat rack, like a REAL man.. Simply put, you are going to feel the difference between the proper foot placement and incorrect placement every time. Shop our huge selection of cable and weight plate resistance leg press machines in a variety of configurations including traditional combination leg press and hack squat sleds, cable leg press machines, vertical leg presses, and leg press machine attachments for universal home gyms. Don't pause at the bottom or top and lower the weight slower (3-4 second negative). That said, a wider stance might actually work the inner thighs more in terms of adductor recruitment, though this was not measured. 12 full reps. After that, it was time to head to work, but... wow. 4. I didn't want to overdo it, so I started light. If that much weight is that easy, is it pointless? Enjoy, and as always, leave any questions or comments below! I really need to build my inner thighs...I know that anything with a wider stance is usually good for this. http://www.stupidsimplefitness.com/leg-press-foot-placement-variations-infographic/. And what kind of back issues are you having? To engage your glutes more, use the heels of the feet to push. I was a squad leader in the Army. This position involves placing your feet on the seated leg press machine width apart. This means for your set of 540, you actually lifted roughly 380lbs. To start, sit with your back against a padded backrest and your feet on two large … How to do a leg press: Sit on the machine and place your feet shoulder-width apart on the platform in front of you. 2. Obviously that’s not what we’re focusing on. Locking your knees at the top when doing leg press is … Basically if you put your feet higher on a leg press, you are shifting emphasis towards the hips and away from the quads. This is the equivalent of rounding your back in a squat at the bottom, and like a squat, this can lead to disc herniation. .. Also see the bottom for form recommendations. 70% of your legg press - your bodyweight = your squat. Leg Press Foot Placement Guide for Beginners. If it's in the right spot – against the neck on the meaty part of the delts – the bar should stay in place without using your hands. 5 Leg Press Foot Placements: Leg press workouts is a great way to torch and tone your thighs. 27/ago/2017 - If you use the leg press regularly, sometimes it can get boring. If you want to emphasize the quads, a lower foot position is probably a good idea. Since this was your first time switching and you hit 540 lbs. This one is more interesting but, if you sort of analyze what happens in a leg press, we could probably figure it out without a study. Regular Leg Press Foot Position This is the standard leg press foot position. Doing leg press one leg at a time helps prevent rounding of the lower back. Keep your foot low on the platform! In terms of foot position, there isn’t that much of a change to quad activation at all. Pushing with one leg at a time can aid with leg strength imbalances.This is an amazing glute workout. Visualize pushing with your heels instead of your toes. Jul 5, 2007 #1 Is there someplace that I can find out which foot placements hit which muscles the best? I rarely do leg press. This is a great substitute for deadlifts and hamstring curls. Leg Press Foot Placement Variations - One of the best resources we have seen! Unrack the bar in that position, hands still out. These variations will help you get those beautiful legs. How to Change Leg Press Foot Variations for Total Leg Training Although the squat is undoubtedly the greatest exercise for overall leg development, the legs are a large muscle group that gets worked constantly throughout the day and therefore needs to be targeted with different exercises and lots of volume in order to grow – which is where the leg press machine comes in. Also, since you're seated during a leg press, your upper hamstrings and glutes still won't receive the same activation you'd get with a standing exercise like a squat. A little stiff, but that's it. They were never ravaged. Just remember to do a FULL press and not a 3 inch ego press. Thread starter Blondell; Start date Jul 5, 2007; Blondell Former Postwhore. No stopping in between for any more time than it takes to remove the plates and get back in the seat. Got me wondering... how much am I actually building using the leg press? Low Foot Placement A low foot placement puts more emphasis on the quads. The perfect leg press feet placement is crucial to getting the results you desire, but it is also important in preventing pain or even injuries to the leg area. If you want to emphasize the glutes, a higher foot position would be advantageous. Glute activity in particular goes up with the feet higher up, and quad activity is higher with the feet lower on the leg press. February 2019. I have a quick question. The leg press machine gives you the same benefits as a barbell squat workout. However, a lot of leg presses are really shitty and angled kind of away from you, and in order to feel like you're pressing from midfoot, thinking "heels" might be warranted. 4 and #5, increase weight to 8 rep max- strip sets, take one plate off each side then 4-5 reps, continue until you get down to only 1 plate each side. I was definitely pausing up top after about 4-5 (mid set break). I may need to use this later. Will do. Edit: fixed retarded italics due to using an asterisk for multiplication. Thanks for the tip. May 1, 2006 41,867 960. Calf Raises on the Leg Press You can also do calf raises on leg press machine by placing your feet at the bottom edge of leg press platform. The seated leg press is easy to set up and has an easy range of motion, whereas the sled press is trickier to organize, but has a better range of motion to light up those quads. Just remember to do a FULL press and not a 3 inch ego press. The standard position is best for leg press beginners. Be sure to get clear instructions from gym staff before you get started. I'm 51 years old, had back issue a while ago and, same as you, wanted to put leg press back on the menu instead of squats. Thank you for the advice regarding foot placement. While you will definitely work similar muscles compared to a squat, the leg press is (normally) on rails, which makes it much easier to push heavier weight since you don't need to work on (m)any stabilizing muscles. Plyometrics • Shuttle press: Double leg →alternating leg single leg jumps • Double leg: o Jumps on to a box→ jump off of a box→ jumps on/off box o Forward jumps, forward jump to broad jump o Tuck jumps o Backward/forward hops over line/cone • Single leg (these exercises are challenging and should be considered for more advanced The Proper Placement of the Feet on a Leg Press. Like a squat, balance should be through midfoot, so thinking about pressing with the whole foot can be a good cue. Lower it at half the rate as pushing it. Leg Press Exercise Guide – Muscles Worked, How-To, Benefits, Tips And Variations The leg press is a machine-based resistance training exercise that you can use to build lower body strength and muscle size. My legs honestly aren't even hurting. For anyone doing leg presses, a few quick points on form: Do NOT let your butt curl up and lose contact with the seat at any time. Cookies help us deliver our Services. I've seen many people do this, I prefer to use both legs though. Don’t miss: I promise you will use less weight and you will feel it. Leg press machine or the leg sled? My question is, I've been thinking about incorperating sumo DL's in my workout...I've never done this exercise before though. Add more weight. It's still primarily a quad exercise, and unless you're extremely weak somewhere they're not going to be limited by other muscles. Also, most leg presses have different places for foot position. Also listen to /u/GrandmaBooty and use less weight and slower movements. The higher your feet are, the more you will target glutes and hams. If you are on a quest for perfectly shaped body, you can’t skip the legs day. Where do you guys position your feet on the leg press machine. Walk into any reasonably sized gym or health club and you're almost guaranteed to see a leg press machine. The machine doesn't take any more away from the pressing weight (I can do a rigorous proof for this if need be). If the sled is at a 45° angle then you are only lifting 71% of the weight. Press question mark to learn the rest of the keyboard shortcuts. Low Foot Placement. In terms of foot position, I'd angle them out, just like a squat. A lower foot placement reduces the degree of hip extension and flexion while increasing the range of motion around the knees. Additionally, the lack of a stabilization requirement similar to squats means the weight you can hit with a leg sled is much greater than you can probably squat. 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