Leg press in your glute workout?
The LEG PRESS is undoubtedly one of the most popular machines in strength training. Studies show that the leg press promotes hypertrophy not only in the quadriceps, but also in the adductors, hamstrings, and especially the glutes.
Proper leg press form recruits the glutes
Yes! To many people’s surprise, when performed correctly with a full range of motion, the LEG PRESS PRIMARILY RECRUITS THE GLUTES! ️
At gyms, you’ll commonly find two types of leg press machines: horizontal and 45-degree. To use them properly, sit on the seat with your back fully against the backrest and your feet firmly on the platform. Never lift your heels!
Proper foot placement
“BUT DOES FOOT PLACEMENT ON THE LEG PRESS PLATFORM EMPHASIZE ‘THIS’ OR ‘THAT’ MUSCLE MORE? The influence is MINIMAL, almost negligible!
So what is the correct foot position? Each person is born with a certain angle of rotation of the femoral neck, which can be retroverted, neutral, or anteverted. Therefore, the trainer should observe how far each person should angle their toes outward so that THE MECHANICAL LINE OF THE MOVEMENT IS MAINTAINED.
We should always aim for the greatest possible range of motion to promote hypertrophy! Final considerations: -NEVER cheat by putting your hands on your knees to complete the movement… CONTROL YOUR EGO… and use a weight you can handle… -As a precaution, use the machine’s safety lock!
How to perform the leg press correctly
Keep your back fully supported: It’s important that your entire back is well supported against the back of the machine. You should also relax your neck to avoid straining your cervical spine and protect your back while performing the movement.
Bend your legs slowly: As you return to the starting position, carefully bend your legs and lower the weight. Try to lower it as far as possible, but avoid excessive posterior pelvic tilt!
Avoid fully extending your legs: Fully extending the joint at the top of each repetition simultaneously reduces tension in the quadriceps and increases stress on the knees.
Don’t make sudden movements: It’s better to work slowly and steadily, moving the platform up and down without jerking!
