Table of Contents:
What Muscles Does the Leg Press Work?: Strength Training
Video taken from the channel: eHowFitness
Leg Press Workout Leg Press Variations and Common Mistakes
Video taken from the channel: BPI Sports
Leg Press Anatomy
Video taken from the channel: Muscle and Motion
6 WAYS TO USE SEATED LEG PRESS! | GLUTE WORKOUT
Video taken from the channel: Saavyy
All About the Leg Press with Bret Contreras
Video taken from the channel: Bret Contreras
SINGLE LEG PRESS | Legs | How-To Exercise Tutorial
Video taken from the channel: Buff Dudes Workouts
How to do a Leg Press + different feet variations
Video taken from the channel: Chris and Eric Martinez
Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.
While exhaling, extend your legs.How to do: Sit on the leg press and slide your butt down and into the bottom of the seat. Place your feet on the footplates, so they are between shoulder and Extend your legs and press the weight up. Flip the safety catches out to the side, so the weight sled is free to move. Grip the support.
A high foot placement on the leg press platform puts more emphasis on the glutes and hamstrings. Low Foot Placement A low foot placement puts more emphasis on the quads. 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. Don’t mis.The standard way most people will do the leg press is with feet parallel in the middle of the platform, hip-width apart.
You can activate the quads more by pushing with the balls of the feet or engage the glutes more by pushing through the heels. This concept applies for all leg-pushing exercises.Benefits of leg press variations. If you can’t squat because of pain or discomfort, the leg press is a great substitute. Reduces lower back compression compared to squats.
Helps to increase strength, muscle mass and bone remodeling. Allows a full range of motion compared to some squat variations.As you already know, the normal leg press foot position involves placing your legs about shoulder-width apart and centrally on the leg press. This allows you to use equal pressure on each muscle group for overall leg development.The leg press can be a muscle-building staple if you know how to do it right.
Check out these tips and variations. Use These Leg Press Techniques The leg press can be a muscle-building staple if you know how to do it right. Check out these tips and variations. The 6 Toughest Leg Press Variations Related: More T Nation Exercise Videos.The banded leg press is a novel variation to add accommodating resistance to leg press training to increase the rate of force productio.
Leg Press Variations For Different Worked Muscle Activation. While leg press locks your back and shoulders into position, you should position your feet to target different muscle groups. For activating quads more, you should position your feet lower on the pad. If glutes are your priority, then putting them higher up will target them better.Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls. To do a basic squat: Start with your feet slightly wider than hip-width apart.
On top of that, if you’re looking to switch up your classic leg press with a different variation then this video is for you! How To Do A Leg Press Correctly Duration: 4:29.Bench Press Variations Incline Bench Press Forces you to push the bar at an angle, which requires more muscle activation, primarily in your middle and anterior deltoids, making it.As a whole, the squat generated greater quadriceps and hamstring activity compared with any variation of the leg press.
When comparing different leg press variations with one another, the wide stance high foot placement generally activated more hamstring. There were no differences in quad activation between and of the leg press variations.Wide stance leg press. By bringing your further apart, the emphasis will move on to your inner quad muscles. This move is a similar one to a standard sumo squat.
Narrow stance leg press. By bringing your feet closer together you will work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this variation will be.The technique for the seated leg press is pretty simple, although you could injure yourself if you do it wrong.
The basic move is to press into the foot plate, using the strength of your thighs. Depending on the machine, this may cause the seat to slide backward or the.
List of related literature:
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| from Pilates Anatomy | |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! | |
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| from Glute Lab: The Art and Science of Strength and Physique Training | |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
| |
| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice | |
| |
| from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention | |
| |
| from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot | |
| |
| from Natural Bodybuilding | |
| |
| from Pain Procedures in Clinical Practice E-Book | |
| |
| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
152 comments
Variations are accurate but never come that far back, unless you want to rupture your L4 and L5 disk.
He keeps pulling his pants down to hide his thighs LOL. Good informative video though
So glad I came across your channel! I’ve been struggling to figure out workouts when I go to the gym
Hi there, my trainer told me to do Leg press with a V shape I mean my feet will form a V shape and then I do the exercise. I have been getting knee pain now, can this be the cause?
please let me know the model no for this cybex leg/sqat press, thanks
nice leg press machine! I need that machine in my home….When can I buy one like that?
You knkw the normal leg press as in the one which the press is on the ground I don’t know how to explain it but when you adjust the seating positions how does that help?
Hi Chris, if i want to work just hamstrings i understand that i have to put my feet high but should i point my feet externally too?Thank you
my left outer quad is.nice, my right outer quad doesn’t even flex. Fuckkkkk, squatting and pressing with my left leg different
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hi, great video… can you tell me which kind of tennis shoes are you wearing (model)???
Appreciated!
not really seen any videos that go into detail about the variations of the movement great video thanks this was exactly what i needed
This was really helpful man idk why you don’t have more views…keep it up man.
Is it good if you can do 100 for 30 reps and not got to gym?
Hi
Should I stay away from this exercise if I’ve had an inguinal hernia operation around 6 months ago?
Just did this workout this morning ������. Love your videos btw. You don’t know how much they’ve helped me ��������
Try supersetting these with step ups, the burn is phenomenal
The dead dude on the floor is there because he just realized its leg day tomorrow
I had 2 45s on each side and did it and I’m only 165lbs so no one should have 1 plate on each side
doing this exercise my knees hurt like hell
so just basically lowering my heel will fix it?
Yup my herniated disc don’t like these, standing leg press works better for me it seems
I don’t know how to lock and unlock that machine so I haven’t used it yet �� I was hoping that would be quickly demonstrated on this video ��
Are you guys still working out with Lewis everyday even though your not uploading it?
if you need a “how to” on how to use a fixed machine,you don’t need the gym,you need to get your ass to preschool
my life is incomplete without the buffdudes..come on guys im going loko..
When is the 3rd phase going to start?It’s been 2.5 weeks in the 2nd.
Good evening Buff Dudes! We would like to let you know that your prescription for Trenbolone has expired. Please contact us so we may renew it!
When i do the sideway leg press I put one hand on the folded leg to keep it in and the other hand on the side handle im facing so i can control the movement and feel the muscles working
Wrong bud. Your knees are going over your feet. Keep legs at 90 degrees at the bottom to prevent knee injury. Burying your knees in your chest is not safe if your legs are more than 90 degrees.
I have arthritis but I still want to get a great workout what do you recommend? Thanks
Will I get the testosterone benefits of squats by also doing leg press?
Why can’t we lock out knees? Does this give you the full range of motion?
I can’t get enough of your theme song.
Also, great beard gains Brandon! I wonder how’s Hudson’s progress going.
Hey buffdudes i need phase 3 workouts, this week im finishing phase 2 i need phase 3 badly what happend with buffdudes? Are they alive?
Really confused does anyone know what phase 3 is because I want to get started asap
One thing we do at my gym is put our feet higher up on the plate, that almost forces you to use your heels to push! You guys are awesome keep doing what you’re doing!
Is the old guy in the background still alive?? He just stopped moving since 2:24 in the clip and is just lying on the flloor there…:):)
And what do you do if you want to target glutes but you are short and you have to put your legs lower?
I almost never seen anyone at my gym doing single leg press and when I do it, people stare. Lol
Brandon was so distracted by a hot peace he suffered premature verbalisation lol
I was just wondering what happened to the Buff updates. Good to hear from you.
I have a really hard time with this exercise. I’m 140lbs & I have to use 25lbs on each side, after the squats I struggle to get 10 reps. Is this normal or?
Honest question here: You said she’s not losing her lumbar curvature or posterior pelvis tilting. But her back is as flat as the pad….would that not be considered a loss of curvature? I get a lot of lower back discomfort with this exercise so I’m trying to understand. Thanks Brett
Would the Olympics shoes work if you want to target the glutes and hamstrings or does the shoes mainly benefit if your targeting quads?
Leg press is better than squat because there’s no pressure on your spine
I heard the leg press is bad for your lower back. Is this true? Also, Can someone get the same results from squats?
Bret, please, what is the purpose of this side push? which muscle? what advantage? I quite, intuitively, like it, and i will try it tomorrow, and feel, but what do you think it trains? Thanks a lot.
Would you do just these 6 exercises or do you do more for this day for glutes?:)
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Can u help us to do it at home, we dont go to the gym n we dont have the gym equipment at home. But can u tell us how to do it at home please.
I have a small labral tear and leg press seems to really aggravate the pain. This is more so a really deep irritating pain in the glute medius and hamstring areas. Wish I could build the legs and glutes but with this tear seems impossible ��. Brett, Im in Carlsbad
Great advice but… I think that Jamie could wash her shoes once in a while ��… just saying…
Hey great info, I have knee pain in right knee is this ok for me??
+1 on the model of Leg Press. Unlike the 45degree sled, it does not stress the back and the force curve gets lighter at the bottom and harder at the top.
Can you put your feet narrow while squatting and will that adjustment work the quats too during a squat
Your forgot to say if you push the weight to hard an lock out your legs there is a serious chance you could snap your knees
I’m going to do this but I’ll just hope men don’t be creeps about it lol
why do i feel it more in my glutes on the other kind of leg press?
Disappointing how most gyms don’t have this type of leg press (looks like the cybex version?). Definitely a deeper range of motion in every variation.
The camera man is doing an awful job at showing the workouts. Less cinematic lights and camera moves please. Otherwise the video had great info
Hi, Bret! Thanks for putting this video together. I’ve recently began wrapping my knees (and I wear squat shoes), and my leg presses have increased dramatically. I have been doing pyramids up to 14 plates at 15 reps, and back down to 8 plates which is where I warm up. Understanding better foot positioning and using the loop has me reconsidering how more in depth how I want to use this machine. You have a great reputation and I’m grateful for what you do! If I ever get to San Diego, I have to check out the Lab. Thank you for what you do!
I could watch this allll day…����������������…for workout purposes silly…
Just wondering if your being hard on knees when doing the quad dominate exercise? Also, when you mentioned keeping your back rounding out do mean arching? Thanks! I binge watched a lot of your videos.
when is Louis gonna get on that double cheeseburger diet. make some gains
I got told off at the gym today while leg pressing for going to deep and not using enough weight.
It is one of the finest leg killers there is, btw when the feet are low you have to make sure your heels dont come off right?
this type of machine really advanced the building of my quads low on the foot plate
the wide stance worked the hamstrings
My leg press is horizontal and not at a decline. How does this change things?
Please do one for slimming down the legs while still doing the leg press. I love the leg press but I tend to get very strong and muscled fast.
I saw on another video that you should put your hands behind your head while using the leg press machine to help your back stay in the right position. What is your opinion on that?
Unfortunately all that foot placement will change when you use a different leg press. Most are borderline unusable and hardly able to be altered for leg length. And don’t get me started on the ones where the foot plate is fixed and you slide your own seat back!
Please keep sound so that it becomes more interesting to see without voice unable to understand
I agree that cybex leg press is the best leg press out there.
did anyone else feel like this was a little soft core porny…or was that just me?
Great analysis. One recording critique: add source lighting behind the camera to improve video quality
Bret Contreras do they not make this model leg press anymore? I’ve looked tirelessly on the web even on Cybex’s site and nothing�� I’m very petite and the standard 45 degree angle leg press is super uncomfortable for me as much as I love the actual exercise I avoid it for this reason. This particular machine you are using here however looks ideal! any help is appreciated!
Thank you
Could all these exercises be performed on the regular 90 degree leg press? I don’t have this one at my gym ��☹️
Heh, I was just getting to ask about shoes and boom out falls the answer. Thanks Brett.
Mike Israetel has incredible ankle mobility so I guess he doesn’t need them to get the most out of the quads on the machine:P
I love Bret, he is compassionate in what he does, training and teaching!!
Could you just clarify the part about the spine curvature? should we be pushing our back against the seat? where do we need to care about the ass rounding?
Bret, what model cybex is that? Are there other machines with a similar action that could recommend for those building a home gym?
what is the alternative exercise if I’m working out at home?
Bret what advantages do you feel the leg press offers over something like a bulgarian split squat? its my opinion that a bulgarian split squat is better than the leg press in every metric
I requested that you make a video on this on your instagram a few months ago. I don’t think you did it because of me, but I am so beyond thankful for it! Appreciated Bret!
I’ve read leg press is bad if you have prior low back strains/injuries.. Any truth to this?
Watching this during self isolation. All I have in my house is an old leg press machine lol. Love the ideas!!
On the leg press I use, the chair doesn’t move and you push the part where your feet go so I don’t think I could do that jumping one
My go to workout when I was lifting heavy was 1) Front Squats ( ramping 5s ) 2) Back Squats ( ramp 5s then 3s and then a back off set ) 3) 8 x 8 on the Leg Press ( ramping first with 5s and then backing off to 8 x 8 sets across. ) or 3) Rack Pulls. For most people a Leg Press can be a main lift but it is not the equal of Squating. I do like them as an accessory lift or a main lift on a non Max Effort Day. This all said the best exercises are the ones people will do. Few women will challenge the Squat Rack ( cultural perhaps ) but are comfortable with plate loading a Leg Press. A Leg Press is for sure shoulder friendly. These days I use an SSB for Squating and that has everything to do with shoulder health. Whatever works. Great hypertrophy movement. Drop sets and all. Lots of volume. If I could have one machine at the house it would be a quality Leg Press. I have all the free weights and racks I need otherwise.
These are amazing tips and variations on the leg press. My leg and glue training has improved so much from your videos so thank you for sharing.
My Split:
Tuesday: Legs back bicep
Thursday: Chest tricep shoulders
Saturday: Legs back bicep
Sunday: Chest tricep shoulders
what do you think? I read that fequency is better for natural lifters
Sweet outro metal, dudes! I can tell Hudson picked that haha
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If I looked down a girl’s shirt the way this video does, I’d be labeled a total creep in my gym.
Does the leg press get your heart rate up? I find that my heart rate is high & seems to beat harder with leg press for some reason ����♀️ anyone else?
It’d be cool if I could gym with you. I still don’t know what I’m doing and I feel like I don’t workout hard enough. The only time I sweat is when I’m in the elliptical and even then I don’t sweat that much. Maybe it’s not about how much you sweat because my bf sweats very easily.
Hi Bret!! How can we substitute this excersie at home without this equipment? a barbell could work with squads??? Thank you!!
Thank you so much for this video, Bret! I’m adding and mixing up exercises in the gym to both help deal with some nagging R side hip pain (deep squats and DLs aggravate it, so I’ve had to back off on those, but I can’t handle the idea of stopping all LE lifting) while still trying to keep my hams and glutes engaged and not lose the muscle I’ve put on…and at age 52, it’s a helluva lot harder to put on and keep muscle than it was when I lifted in college!
You are the only fitness person I follow on IG so many are just self-aggrandizing fluff that I don’t care about. I want useful info, and you always deliver that in a nice, concise way in your IG posts.
Cheers!
I have my right ankle fused would those shoes help
with the quad exercise?
Why do I feel it so heavily in my knees? I’ll feel it in my glutes too but also my knees. Is that normal? I’m new to gym equipment
Can I do dumbbell lunges to replace this exercise? Gyms are close:(
8:35 Giannis Antetokounmpo on TV..
Loved the video Bret, leg presses get so much hate, i really don’t get it, they are a superb exercise! ✌️
So… on the leg press… should I or should I not do the posterior pelvic tilt and keep it thorughout the exercise?
2:57 I tried it and didnt notice that I forgot to change the heavy weight… I shat myself in that position.
The side way version works great on the lateral part of your quads, but it also gave me knee problems, so be careful.
I saw a chick doing that seated one-leg move. I was like “whaaat?” then saw this vid. Makes me wonder if she watches your channel too!
One question where do you buy gym clothes in a store or online I like your gym clothes??
Thank you soo much for this video! I have a membership with planet fitness but sometimes have no clue what to do on some of the machines. This will definitely help a lot! ��
Leg press3x12
Closed feet leg press3x12
Jumping squat using leg press3x15
Single leg side pulse3x12
Single leg squat3x12
Single leg press3x12
For those who want to ss!
I thought Planet Fitness was garbage worse than hemorrhoids, or so they say.
Your planet fitness looks like mine! Our just open 2 days ago
This is such awesome quality content/info. Thank you so much!
where’d you get your outfit? I be dressing like a BUM at the gym, hook a sis up w the link ��������
awesome, now I know how to use 50% of my hack press machine. now i need the standing up version….. building a buff gym.
I’m a guy and I’m 15 right now. I’m currently doing bootcamp in hs cause football season ended for us. I do ur leg press moves at my local gym and tbh they really get the job done. ����
I was at the gym today…definately gonna do this my next weight day which is Tuesday. Like how ur creative:)
Update: Okay so today l did weights and l am now hooked on the “one leg” at a time overload using the pressing machine!!!..My quads and glutes felt it way more but l can see why. Definately will be a staple for me now.
Close stance leg press hits the glutes?? yeaaaah right this girl is legitimate
Only issue is when you put your legs lower down for quad emphasis, it does put way more pressure on your knees and for some including myself, get pain
My gym has handles by the back rest of machine, I was wondering if this meant you could somehow use the machine backwards? Like kneel on the seat facing the back rest. I’m not brave enough to just try but also I feel like it won’t work with the angle of the foot plate? ����♀️����♀️����♀️
Very good instruction, did these today after squats and those quads fuckin burned.
1 video, a ton on info… And to say this video is from 2011 and still outcomes videos way more recent than this one, speaking of information
You guys should start creating custom meal plans and custom workout plans for people.
Yessss definitely trying this! Today I’m working on my lower body!
Honestly this helped me A lot, not that long ago I had a mental breakdown at the gym bc I thought I was doing everything wrong thank you♥️
Not gonna lie I’m too shy to do these different variations. I need to go at like 2 am when no one is there lol
I’m too short so I need to ajust some exercises to me anyway and this video seems like good idea ��
Just did this workout last night and it kicked my butt…literally! Love your channel! It’s helping me find so many different workouts and ways to use the planet fitness machines!
Hey beautiful! Question: do you do cardio on the same day or is this the only thing you would do that day?
How long would you recommend to workout and lift weights for at the gym?
Thank you for this because I just do it the regular standard way because I dont know what else i can do with it. ����������������������
5min. into the workout my legs start shaking and I can barely walk lol
I only feel this in my quads:( and I push up with my heels what the hell!!! Helpppp
I don’t know how I came across your channel, but I’m glad I did. You’re amazing. �� just subscribed.��
that’s more hype than anything…. yeah, you can hurt your joints if you use a lot of weight, and stop at the top all the time, but you pretty much have to be a complete noobie at lifting, or just plain dumb for that to really be a threat. As long as you are focused on your muscles while lifting, I tend not to worry too much about it. Stop just before you get fully straight, allowing the weight to come back down (not stopping)
Im literally bing watching all your vids lol I watch alot of gym workouts on youtube but it seems like they are always at a big fancy gym so its really cool that you have great workouts for people like me at pf!
Thanks bro,,, Awesome gym also! With a bad back I am afraid to squat anymore, but I took a liking to the leg press, I feel I may even get a better workout just by feeling safer. I also like how you can hit all the leg muscles,,, I have had my share of days hobbling to the parking lot after a good workout on the leg press, that’s for sure! Thanx again!
I love love love your videos. You deserve way more recognition than you get. You make me excited to go to the gym and try these out! ❤️❤️❤️ definitely trying this tomorrow!
This is one of my go to machines at this gym. Thank you SOOO much for this video!!��
You set the start with a stronger leg and match with the weaker leg. That’s the opposite from what I’ve been hearing. Could you explain?
ähm…ja solche leute gibt es. es gibt aber auch andere, die mehr ihre unteren quads trainieren möchten. umso weiter man runter geht, desto mehr geht es auf den po.
what about feet position in the middle, is that hitting more glutes?
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Anybody know which program is this? Seems to be so interesting..
I avoided the leg press because I always thought there was no need for it since I was squatting BUT I’m going back to it using the hip loops. GLUTES about to be extra popping ���� thank you Bret!
Good video Bret. I think we need some additional explanation to position the feet so we hit the abductors. Leg abduction machine is not available everywhere
I am SOOO happy I found your channel! I am an instant subscriber! I’m picking my fitness journey back up and got my membership at Planet Fitness! Your vids are so helpful and love that you go to PF. Please keep uploading! You’re so inspiring! ♥️
one problem, the simulator shows the straightening of the legs at the top of the movement. FAIL!
@imjustpassinthru Yes and no there are many other assisting muscles along side it but it is the biggest
Why do the hamstrings look so skinny in this animation, like tight cords more than muscles masses? If this depiction is anatomically correct it’s no wonder they are so hard to stretch for someone who seems to have been born with tight hamstrings to begin with.
Nice bro so if my feet are placed higher it will target your glutes
girl, locking your knees will increase your chances of an injury
Keep locking your knees like that and you will never have to use leg press machine, ever again
Can’t wait for her deadlift video…what could possibly go wrong