Leg press in a 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 technique recruits the glutes
Yes! To many people’s surprise, when performed correctly and through a full range of motion, the LEG PRESS PRIMARILY RECRUITS THE GLUTES! ️
At gyms, you will commonly find two types of leg press machines: horizontal and 45-degree. The correct way to use them is to sit on the seat with your back fully against the backrest and your feet firmly on the platform, never lifting your heels!
Correct positioning
“BUT WHAT ABOUT FOOT PLACEMENT ON THE LEG PRESS PLATFORM? DOES IT EMPHASIZE ‘THIS’ OR ‘THAT’ MUSCLE MORE? The effect 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 may be retroversion, neutral, or anteversion. Therefore, the trainer should observe how far each person needs to angle their toes outward so that THE MECHANICAL LINE OF MOVEMENT IS MAINTAINED.
We should always aim for the maximum range of motion to promote hypertrophy! Final considerations: -NEVER cheat by placing your hands on your knees to complete the movement… KEEP YOUR EGO IN CHECK..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 is 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 let the weight come down. 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 on the quadriceps and increases stress on the knees.
Avoid jerky movements: It is better to work slowly and steadily, raising and lowering the platform without jolting!
