How to: Quad Focused Leg Press | Best Foot Position to Grow Your Quads

In this video, Physique Development Coach Alex takes you through the proper setup and exercise technique for biasing your quads in a leg press exercise.
The Leg Press is a powerhouse of an exercise that can challenge the lower body and help you gain muscle and strength, helping you increase other exercises like the squat and deadlift.
Learn how to perform the leg press in this how-to video, and how to set your foot position to place more tension on your quads during the exercise.
#legpress #howtolegpress #quads
If you want to learn more about anatomy & biomechanics, learn from where we learned: n1.training/ and n1.education/.
For more videos, articles, and information, head to physiquedevelo....
If you liked this video, check out these for more:
• How to: Neutral Grip P...
• Pulldowns: How to Trai...
• How to: DB Lateral Rai...
4 WEEK FREE GLUTE PROGRAM HERE: bit.ly/FREE4WKPD
12 Week glute program available now!!: bit.ly/12WKGLU...
Inquire to learn about nutrition only coaching WITH exercise review:
bit.ly/optimiz...
[New] Male Principles Program ➢physiquedevelo....
[New] Female Principles Program ➢ physiquedevelo....
1-on-1 Online Coaching ➢ physiquedevelo....
[New] Buy Physique Development Apparel ➢ physiquedevelo....
Follow Physique Development on Instagram ➢ / physiquedev. .

[@PhysiqueDevelopment]

Hey guys, Coach Alex here. I appreciate the time you've taken to watch this video! I hope it has helped you add some clarity to your training or understanding of how muscles work during common exercises. If it did help, please LIKE the video and hit that SUBSCRIBE button - this goes further than you know and directly supports our work. Any questions? Let us know below!

[@emmyflowers9732]

I have lower back issues, so I'm always extra worried about having proper form and these videos are so helpful.

[@PhysiqueDevelopment]

We are so glad to hear you were able to take value from it! Thanks for watching.

[@akin1989]

Brilliant tutorial. Driving the back into the back rest for quads and glutes into pads for glute bias is a great suggestion. Cheers both of ya!

[@PhysiqueDevelopment]

Thanks so much for watching!

[@rupok2994]

Why this channel is so underrated!

[@PhysiqueDevelopment]

Thanks for much for watching!

[@ekkamailax]

Short simple and to the point . Great video

[@maggiebest08]

This is exactly kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.

[@PhysiqueDevelopment]

Strengthen your glutes* !

[@HeyIntegrity]

Also does the seat being higher bias the quads versus the seat being lower or more reclined bias towards the glutes?

[@keelanmccarthy5291]

Hi Alex, I don’t seem the have the same amount of Ankle Mobility as the girl in the video and as a result my heels raise at the bottom of the leg press. Do you have any suggestions?

[@PhysiqueDevelopment]

Hey Keelan, thank you for watching! Good question. If your ankle mobility isn't quite as good as Sue's, you can move your feet up the platform until things feel a bit more comfortable. Also, wearing a shoe with a heel lift can also help artificially increase your ankle mobility.

[@keelanmccarthy5291]

@@PhysiqueDevelopment Thanks for your reply. I will try this out.

[@HeyIntegrity]

Are you scraping upwards or downwards? I was thinking upwards because it would be simulating knee extension.

[@austinclark3439]

I think so (upwards). I think the girl did the opposite direction intended, on accident

[@arslaanarshad7132]

do the knees have to be straight? or can they track out wide? I can get more knee flexion wider

[@PhysiqueDevelopment]

By tracking out wider, you'll be adding more adductor involvement. But, you certainly can!

[@HH-gm9nz]

The woman "scraped" her shoe vertically downward but you said to scrape it vertically upward.

[@joelbray3243]

Is it just me or are her knees coming over her toes when at the lower of the movement, won’t this cause an overload of the knee and possible knee pain?

[@chrismartinez8068]

Why is she locking her knees?

[@PhysiqueDevelopment]

Are you asking why her foot position is set to where it is (not allowing for "full range of motion of the exercise")?

[@chrismartinez8068]

@@PhysiqueDevelopment no. I'm asking why when she goes up she's doing a full range of motion and locking her knees

[@PhysiqueDevelopment]

@@chrismartinez8068 she is using what you could call a "soft lockout". The main thing we do not want to happen is hyperextension at the knee when you lock out. That is when chance of injury can go way up!

[@joaquinarchivaldoguzmanloe1073]

@@PhysiqueDevelopment is it ok for the heels to come out ??