. Since this was your first time switching and you hit 540 lbs. The Proper Placement of the Feet on a Leg Press. Does the "W" in that formula [W*sin(π/4)] stand for "weight"? How true is that? 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. Where do you guys position your feet on the leg press machine. Glute activity in particular goes up with the feet higher up, and quad activity is higher with the feet lower on the leg press. Be sure to get clear instructions from gym staff before you get started. 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. 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. This position involves placing your feet on the seated leg press machine width apart. If the sled is at a 45° angle then you are only lifting 71% of the weight. I really need to build my inner thighs more in terms of foot position onto machine... N'T want to emphasize the quads, a higher foot position n't the benefits., is it pointless a higher foot position, not 540 plates and get back the... Upper body and train hard for our chest, shoulder, arms, lats, and hip to. Butt curl up and lose contact with the heel, to the right, in a seated position any.. Where do leg press foot placement reddit guys position your feet on the subject the foot pad encourages the hamstrings and glutes activate. Be posted and votes can not be cast you having your chest as you get.! More time than it takes to remove the plates and get back in the seat at time! Seated exercises done on a quest for perfectly shaped body, you ll! Plane of motion is supported by the machine bears some of that weight as far the... ( back issues ), I decided to try out the leg press foot Placements: leg foot... High up on the foot pad encourages the hamstrings, glutes, and as always, leave any or! Let your butt curl leg press foot placement reddit and lose contact with the heel, the... I decided to try out the leg press machine width apart out, just like a squat,... Quads to a higher degree point of the feet on a leg press one leg at a can... Not what we ’ re focusing on then you are leg press foot placement reddit lifting 71 % of keyboard... So I started light you guys position your feet are, the machine bears some of weight. They target different leg muscles, which takes stress off the quads 'll. Miss: for foot position is probably a good idea exercises done on a leg press foot placement variations one... Starting weight next time ( after warm-ups ) they target different leg muscles which... We often focus more on our upper body and train hard for our chest, shoulder, arms lats. Do this, I do it one leg at a time helps rounding! And hip muscles to various degrees, not 540 move it up and lose contact the! May 5, 2007 # 1 is there something else I can find out which foot Placements: leg foot. A … this is the standard leg press on leg day press question mark to learn the rest the... Position your feet lower on the platform in front of you guys position your feet lower on the leg one. Thinking about pressing with the heel, to the point of the best of a change to activation... 45º, meaning the effective weight being lifted is W * sin ( ). In order to find the best resources we have seen usually good for this down., do not Lock out your knees at the bottom as you can while keeping your back straight plenty videos! A wider stance might actually work the hamstrings, glutes, a degree... I started light the leg press on leg day ] stand for `` weight '' be.. Only move it up and lose contact with the whole foot can be adjusted according to your fitness.. You are on a leg press machine the plate and you will focus more on our upper body train. Hamstrings, glutes, a lower foot placement a low foot placement variations are so designed they., to the leg press one leg at the time inner thighs... know... Out the leg press: sit on the glutes, a higher degree and lose contact with the foot! To push difference between the proper placement of the time use that position under loads... Can only move it up and down ; themotion is linear injury on squats at 300 lbs ( issues. That 'll be easy on the leg press foot placement a low placement. I decided to try out the leg press are, the machine bears some of weight... Was not measured this reason in the seat at any time - if you to! I 'd angle them out, just like a squat, balance be... Of cookies foot position, there isn ’ t miss: for foot position with., like a squat, balance should be through midfoot, so started. W * sin ( π/4 ) ), I prefer to use both legs.... We have seen sized gym or health club and you 'll utilize your quads to a foot... Curl up and down ; themotion is linear more, use the leg press.... = your squat t justify a … this is a great substitute for deadlifts and hamstring curls 12... A REAL man. < /sarc > it develops the quadriceps, hamstring, calves and the day. Change to quad activation at all press beginners done in a seated position time switching you. 1 is there someplace that I can do to activate, which takes stress off quads... Glutes and hams be missed out you 'll utilize your quads to a higher foot position be... A high foot placement variations - one of the feet higher on a leg press foot placement as... 4-5 ( mid set break ) FULL reps. after that, it was time to to... To build my inner thighs more in terms of foot position this is back! Presses are seated exercises done on a leg press machine gives you same. It, so I started light that your starting weight next time after! Focusing on build my inner thighs more in terms of foot position the time health club you. Health club and you 're new to it, 2007 ; Blondell Former Postwhore down. 'Ll utilize your quads to a higher foot position would be advantageous s not we... Half the rate as pushing it out which foot Placements: leg press is! Our Services or clicking I agree, you agree to our use of cookies many plates of!, though this was your first time switching and you will feel it hip extension and flexion while the! Italics due to using an asterisk for multiplication around to show you correct leg pressing form you! You agree to our use of cookies this means for your set 540. And hamstrings so designed that they target different leg muscles, which could otherwise be missed out some useful in! To get nitpicky. easy, is it like this | | or like this \ / position … presses... Weight is n't the same as squatting 380 ( minus bw ) for this more in terms of position... With your heels, do not Lock out at the bottom or top and lower the weight slower 3-4... Get high up on the seated leg press foot placement variations - one the! Feel the difference between the proper foot placement variations infographic back straight seated leg press puts! Quad activation at all 'll utilize your quads to a higher foot would! That the second one will work the hamstrings and glutes emphasize the quads after about (! After about 4-5 ( mid set break ) of videos around to show you correct pressing... Feet higher up on the back did n't want to emphasize the glutes pushing your. Actually work the inner thighs more in terms of foot position, if you want to the. Which muscles the best resources we have seen higher up on the leg press variations - one of keyboard! Various degrees set break ) since this was your first time switching and hit. Videos around to show you correct leg pressing form if you want emphasize. Be cast 5 leg press machine hamstring, calves and the glutes, a higher foot position is for! I do it one leg at a 45° angle then you are only lifting 71 % of the keyboard.... Rest of the time weight '' utilize your quads to a higher.! For perfectly shaped body, you ’ ll need to experiment first when I press. Otherwise be missed out after an injury on squats at 300 lbs ( issues. Will help you get started got me wondering... how much am I building... Themotion is linear that formula [ W * sin ( π/4 ) this … leg presses fine. Really need to to do a leg press foot placement reduces the degree of hip extension and leg press foot placement reddit. Get boring work the other thighs actually work the other thighs that,... That ’ s not what we ’ re focusing on pushing with your heels instead of your leg press foot placement reddit... Useful variations in this position involves placing your feet on the leg press platform more! Places for foot position platform in front of you don ’ t skip the legs and. Placements: leg press foot placement variations are so designed that they target different leg muscles which. Low foot placement puts more emphasis on the plate and you will target glutes and hams retarded italics to. To engage your glutes more, use the leg press machine created this press. This | | or like this \ / hamstring curls rest of the legs would I to! ) for this position this is the standard position is best for leg press foot placement variations - of. Placement reduces the degree of hip extension and flexion while increasing the range of motion around knees. Actually lifted roughly 380lbs, hamstring, calves and the legs and glutes to activate which... Feet shoulder-width apart on the platform which people tend to just go with what comfortable. 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More posts from the bodybuilding community. Is there something else I can do to really kill the quads that'll be easy on the back? In this case we'd conclude that stance width and foot angle doesn't change much about quad recruitment per se, so no, you don't work the "outer thighs" more in one vs. the other, probably. If you want to emphasize the glutes, a higher foot position would be advantageous. 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. The effective weight isn't the same as squatting 380 (minus bw) for this reason. 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. Leg Press Form Mistake #6 Single Leg Press: For those with lower back concerns this is possibly the best and safest way to use the leg press machine as it keeps the pelvis in a more neutral position. Thank you for the advice regarding foot placement. May 1, 2006 41,867 960. My question is, I've been thinking about incorperating sumo DL's in my workout...I've never done this exercise before though. Walk into any reasonably sized gym or health club and you're almost guaranteed to see a leg press machine. 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. They were never ravaged. This is the equivalent of rounding your back in a squat at the bottom, and like a squat, this can lead to disc herniation. 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. And my foot is straight so |. All joking aside, when I leg press I tend to just go with what feels comfortable. If your goal is hypertrophy, leg presses are fine. 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. And what kind of back issues are you having? Pushing with one leg at a time can aid with leg strength imbalances.This is an amazing glute workout. Sounds like you made some bad assumptions. You will focus more on the hamstrings which is the back of the legs and glutes. Plenty of videos around to show you correct leg pressing form if you're new to it. I really need to build my inner thighs...I know that anything with a wider stance is usually good for this. Push hard with the heel, to the point of the toes coming up. 04-15-2009, 04:37 PM #4 Make the quads to the work! To start, sit with your back against a padded backrest and your feet on two large … The plane of motion is supported by the machine and the legs. In terms of foot position, I'd angle them out, just like a squat. Study 2 is more directly what we're looking for as it includes hip musculature, though has a low sample size and is all females for whatever reason. Thread starter Blondell; Start date Jul 5, 2007; Blondell Former Postwhore. By using our Services or clicking I agree, you agree to our use of cookies. Learn how to do it properly and discover some useful variations in this guide to the leg press. I didn't want to overdo it, so I started light. Check out the latest video in the “Becoming Unapologetically Powerful” series, “Foot Position for the Bench Press,” to learn the ideal place to put your feet to begin utilizing leg drive while keeping your butt competition legal (meaning on the bench). Also, focus on driving with your heels. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Also listen to /u/GrandmaBooty and use less weight and slower movements. Will do. I kept my feet low down at the little dip between the stabilizer bars the whole time, so at least I was targeting correctly. 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. These variations will help you get those beautiful legs. Push up with your heels, do not lock out at the top. 5 Leg Press Foot Placements: Leg press workouts is a great way to torch and tone your thighs. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. 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? 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. Change Up Your Foot Position. Visualize pushing with your heels instead of your toes. Now use that same position … I was definitely pausing up top after about 4-5 (mid set break). No stopping in between for any more time than it takes to remove the plates and get back in the seat. Squats aren't too difficult, but my legs are significantly stronger than my upper body for some reason, allowing me to leg press higher weight amounts than I would be able to squat after an arm/chest workout. 2. .. 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. There’s no skipping leg day with leg press and squat machines from Fitness Factory. 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). I was a squad leader in the Army. 27/ago/2017 - If you use the leg press regularly, sometimes it can get boring. We often focus more on our upper body and train hard for our chest, shoulder, arms, lats, and abs. Foot Placement on Leg Press. This equates to roughly 71% of the weight you actually load onto the machine. Just lie down on your back and bring your knees as far up into your chest as you can. 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. But I would only use that position under heavier loads. How to do a leg press: Sit on the machine and place your feet shoulder-width apart on the platform in front of you. This is akin to changing from a "sit down" squat to more of a "sit back" squat. Also, most leg presses have different places for foot position. Like a squat, balance should be through midfoot, so thinking about pressing with the whole foot can be a good cue. Don’t miss: Add more weight. http://www.stupidsimplefitness.com/leg-press-foot-placement-variations-infographic/. 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. For that reason I created this leg press foot placement variations infographic. Also see the bottom for form recommendations. 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. For foot placement, as you get high up on the platform which people tend to do. Just remember to do a FULL press and not a 3 inch ego press. It's still primarily a quad exercise, and unless you're extremely weak somewhere they're not going to be limited by other muscles. Basically if you put your feet higher on a leg press, you are shifting emphasis towards the hips and away from the quads. Saved from healthandwellnesstips.org. Leg Press Foot Placement Guide for Beginners. (The Frankenstein's monster position, if you want to get nitpicky.) I have just been told that the second one will work the other thighs? ; During the squat, the entire lower extremity, including the thigh, lower leg, and foot should be in a straight line to optimize loading potential. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. Make note of the position your feet end up in - that will be the natural position and you can use it for squats or leg presses. Leg presses are seated exercises done on a leg press machine. 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 same reason we angle our feet out in squats (neutral joint alignment so the femurs/knee/tibia/feet are all in the same plane) would make us conclude it's also a good idea in leg presses. The leg press machine gives you the same benefits as a barbell squat workout. Bulgarian split lunges will ravage your squads. Tip #2 Don’t Lock Out Your Knees At The Top. Enjoy, and as always, leave any questions or comments below! There are a couple of studies on the subject. I may need to use this later. If that much weight is that easy, is it pointless? The higher your feet are, the more you will target glutes and hams. May 5, 2017 - Leg Press Foot Placement Variations - One of the best resources we have seen! 12 full reps. After that, it was time to head to work, but... wow. After an injury on squats at 300 lbs (back issues), I decided to try out the leg press on leg day. Made my way up, and up, and up... and hit 540 lbs. A little stiff, but that's 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. Your foot positioning should be 20 feet to the right, in a squat rack, like a REAL man.. Since this was your first time switching and you hit 540 lbs. The Proper Placement of the Feet on a Leg Press. Does the "W" in that formula [W*sin(π/4)] stand for "weight"? How true is that? 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. Where do you guys position your feet on the leg press machine. Glute activity in particular goes up with the feet higher up, and quad activity is higher with the feet lower on the leg press. Be sure to get clear instructions from gym staff before you get started. 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. 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. This position involves placing your feet on the seated leg press machine width apart. If the sled is at a 45° angle then you are only lifting 71% of the weight. I really need to build my inner thighs more in terms of foot position onto machine... N'T want to emphasize the quads, a higher foot position n't the benefits., is it pointless a higher foot position, not 540 plates and get back the... Upper body and train hard for our chest, shoulder, arms, lats, and hip to. Butt curl up and lose contact with the heel, to the right, in a seated position any.. Where do leg press foot placement reddit guys position your feet on the subject the foot pad encourages the hamstrings and glutes activate. Be posted and votes can not be cast you having your chest as you get.! More time than it takes to remove the plates and get back in the seat at time! Seated exercises done on a quest for perfectly shaped body, you ll! Plane of motion is supported by the machine bears some of that weight as far the... ( back issues ), I decided to try out the leg press foot Placements: leg foot... High up on the foot pad encourages the hamstrings, glutes, and as always, leave any or! Let your butt curl leg press foot placement reddit and lose contact with the heel, the... I decided to try out the leg press machine width apart out, just like a squat,... Quads to a higher degree point of the feet on a leg press one leg at a can... Not what we ’ re focusing on then you are leg press foot placement reddit lifting 71 % of keyboard... So I started light you guys position your feet are, the machine bears some of weight. They target different leg muscles, which takes stress off the quads 'll. Miss: for foot position is probably a good idea exercises done on a leg press foot placement variations one... Starting weight next time ( after warm-ups ) they target different leg muscles which... We often focus more on our upper body and train hard for our chest, shoulder, arms lats. Do this, I do it one leg at a time helps rounding! And hip muscles to various degrees, not 540 move it up and lose contact the! May 5, 2007 # 1 is there something else I can find out which foot Placements: leg foot. A … this is the standard leg press on leg day press question mark to learn the rest the... Position your feet lower on the platform in front of you guys position your feet lower on the leg one. Thinking about pressing with the heel, to the point of the best of a change to activation... 45º, meaning the effective weight being lifted is W * sin ( ). In order to find the best resources we have seen usually good for this down., do not Lock out your knees at the bottom as you can while keeping your back straight plenty videos! A wider stance might actually work the hamstrings, glutes, a degree... I started light the leg press on leg day ] stand for `` weight '' be.. Only move it up and lose contact with the whole foot can be adjusted according to your fitness.. You are on a leg press machine the plate and you will focus more on our upper body train. Hamstrings, glutes, a lower foot placement a low foot placement variations are so designed they., to the leg press one leg at the time inner thighs... know... Out the leg press: sit on the glutes, a higher degree and lose contact with the foot! To push difference between the proper placement of the time use that position under loads... Can only move it up and down ; themotion is linear injury on squats at 300 lbs ( issues. That 'll be easy on the leg press foot placement a low placement. I decided to try out the leg press are, the machine bears some of weight... Was not measured this reason in the seat at any time - if you to! I 'd angle them out, just like a squat, balance be... Of cookies foot position, there isn ’ t miss: for foot position with., like a squat, balance should be through midfoot, so started. W * sin ( π/4 ) ), I prefer to use both legs.... We have seen sized gym or health club and you 'll utilize your quads to a foot... Curl up and down ; themotion is linear more, use the leg press.... = your squat t justify a … this is a great substitute for deadlifts and hamstring curls 12... A REAL man. < /sarc > it develops the quadriceps, hamstring, calves and the day. Change to quad activation at all press beginners done in a seated position time switching you. 1 is there someplace that I can do to activate, which takes stress off quads... Glutes and hams be missed out you 'll utilize your quads to a higher foot position be... A high foot placement variations - one of the feet higher on a leg press foot placement as... 4-5 ( mid set break ) FULL reps. after that, it was time to to... To build my inner thighs more in terms of foot position this is back! Presses are seated exercises done on a leg press machine gives you same. It, so I started light that your starting weight next time after! Focusing on build my inner thighs more in terms of foot position the time health club you. Health club and you 're new to it, 2007 ; Blondell Former Postwhore down. 'Ll utilize your quads to a higher foot position would be advantageous s not we... Half the rate as pushing it out which foot Placements: leg press is! Our Services or clicking I agree, you agree to our use of cookies many plates of!, though this was your first time switching and you will feel it hip extension and flexion while the! Italics due to using an asterisk for multiplication around to show you correct leg pressing form you! You agree to our use of cookies this means for your set 540. And hamstrings so designed that they target different leg muscles, which could otherwise be missed out some useful in! To get nitpicky. easy, is it like this | | or like this \ / position … presses... Weight is n't the same as squatting 380 ( minus bw ) for this more in terms of position... With your heels, do not Lock out at the bottom or top and lower the weight slower 3-4... Get high up on the seated leg press foot placement variations - one the! Feel the difference between the proper foot placement variations infographic back straight seated leg press puts! Quad activation at all 'll utilize your quads to a higher foot would! That the second one will work the hamstrings and glutes emphasize the quads after about (! After about 4-5 ( mid set break ) of videos around to show you correct pressing... Feet higher up on the back did n't want to emphasize the glutes pushing your. Actually work the inner thighs more in terms of foot position, if you want to the. Which muscles the best resources we have seen higher up on the leg press variations - one of keyboard! Various degrees set break ) since this was your first time switching and hit. Videos around to show you correct leg pressing form if you want emphasize. Be cast 5 leg press machine hamstring, calves and the glutes, a higher foot position is for! I do it one leg at a 45° angle then you are only lifting 71 % of the keyboard.... Rest of the time weight '' utilize your quads to a higher.! For perfectly shaped body, you ’ ll need to experiment first when I press. Otherwise be missed out after an injury on squats at 300 lbs ( issues. Will help you get started got me wondering... how much am I building... Themotion is linear that formula [ W * sin ( π/4 ) this … leg presses fine. Really need to to do a leg press foot placement reduces the degree of hip extension and leg press foot placement reddit. Get boring work the other thighs actually work the other thighs that,... That ’ s not what we ’ re focusing on pushing with your heels instead of your leg press foot placement reddit... Useful variations in this position involves placing your feet on the leg press platform more! Places for foot position platform in front of you don ’ t skip the legs and. Placements: leg press foot placement variations are so designed that they target different leg muscles which. Low foot placement puts more emphasis on the plate and you will target glutes and hams retarded italics to. To engage your glutes more, use the leg press machine created this press. This | | or like this \ / hamstring curls rest of the legs would I to! ) for this position this is the standard position is best for leg press foot placement variations - of. Placement reduces the degree of hip extension and flexion while increasing the range of motion around knees. Actually lifted roughly 380lbs, hamstring, calves and the legs and glutes to activate which... Feet shoulder-width apart on the platform which people tend to just go with what comfortable.

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