How to LEG PRESS for Glutes | Improve Your Technique & Grow More Muscle

In this video, Coach Alex from Physique Development takes you through the proper form for the Glute Biased Leg Press. This exercise variation is great if you want to bias or target your glutes more when performing a leg press.
Link to How to: Quad Focused Leg Press | Best Foot Position to Grow Your Quads: • How to: Quad Focused L...
By changing the foot position, you can bias different muscles when performing the leg press. For example, you can bias your glutes in the leg press by altering your foot position on the leg press platform.
Place feet higher on the platform with a shoulder-width or narrow placement. Pull yourself very hard into the seat, keep your glutes pinned against the seat, & create great stability through your abdomen. This is how you bias the glutes in the leg press exercise.
If you want to learn more about anatomy & biomechanics, learn from where we learned: n1.education/.
#LegPress #GluteWorkout #glutes
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[@FilmedByMiguel]

So helpful! Thanks Coach Alex!

[@shonlobo1057]

Great video @alexbush. Would be great to have more of such detailed content ❤

[@AlexBush_Shorts]

Thank you Shon! We will keep this type of content coming :)

[@LeighaChristine]

great video guys!👏🏽

[@AlexBush_Shorts]

Thank you Leigha! :)

[@Pinkturtle3]

So informative. Thank you 😊

[@PhysiqueDevelopment]

You're very welcome, thank you for watching!

[@alexandrahanlon8407]

I assumed keeping the head rounded and off the machine, and not in alignment with the rest of the spine, like how Sue is in this video could potentially cause injury. Could you confirm? I'm feeling sore after using the leg press and trying to understand where I'm going wrong in my form. Thanks for the great video!!

[@feeh3127]

Narrow stance. Got ya

[@slsniper098]

Thanks for saving me a bunch of time. It’s not rocket science.

[@glennhankins6927]

Her foot placement is 1) Narrow 2) mid - plate 3) Feet straight. That's perfect for quads. For targeting glutes she should be 1) Wide 2) High on the plate 3) Feet angled out.

[@melissawood3144]

Another great video! I especially liked the diagram of the feet on the plate. A suggestion, it would have been nice to see a side by side of the glute vs quad biased press and more detail on the different machines (are we tinkering based on our unique anatomy or are there more standard recommendations, like pin loaded means lower foot placement, horizontal presses means greater knee flexion, etc). Thanks! You both are awesome and I love your videos 💙

[@AlexBush_Shorts]

This is such helpful feedback Melissa, thank you! I will make a short form piece doing so to give you that visual! :)

[@melissawood3144]

@@AlexBush_Shorts Y'all are the best!

[@ajprasad6865]

This video is really well produced! Thanks for the tips.

[@PhysiqueDevelopment]

Glad it was helpful! If you are looking for any other exercises - let us know and we are happy to help!

[@halliezitek7667]

Hey there! Any tips for growing belly pregnant mamas? Have this in the PD glute program but wondering if a good swap is sumo stance on leg press and wider or different move completely? Thanks!!

[@RaeBaeLove]

I definitely push on my knees😂 thanks for showing me the correct way

[@PhysiqueDevelopment]

No problem!! Time for some glute growth woohoo!

[@quirkyhonor3427]

Feel it out because it depends, but don't lift up feet (platform), back (off seat), or butt (off seat). I think.

[@EnricoIncarnati]

Fuego!

[@AlexBush_Shorts]

Yeeesssiiir!!

[@julianamargules325]

@PhysiqueDevelopment thank you so much for the vid! Apologies for a dumb question… is “narrow” stance same as “shoulder-wide stance? Or is it narrower so to speak?… Trying to figure out because no matter what I do my glutes remain flat 😅 thank you! 🌸

[@PhysiqueDevelopment]

Hey Juliana! It is not a dumb question, we appreciate you asking! So, with this movement we are going to recommend your foot positioning be slightly inside of hip width to have the greatest 'stretch' or lengthening of the glute max through this exercise. Have you given our free 4 week glute program a try? It's the introduction to our 12 week glute growth program, I will link it here for you --> dedicated-artist-6006.ck.page/9c34d747c8?KZbin&KZbin&FreeGluteProgram&Gluteprogram

[@halliezitek7667]

Hello! I know you mentioned briefly that foot placement will change based on type of leg press. My gym has the bulkier, linear guided, leg press you mentioned. Could you give any more details how foot placement changes on that machine? I really struggle to feel glutes on this machine but I know it’s a great one for it. Thank you!

[@PhysiqueDevelopment]

Hey Hallie, great question! With the linear leg press, you want to watch out for your feet being too high. Take a video from a side profile, at the bottom of the movement where your knees are closest to your chest - What does your shin angle look like? Is your ankle higher than your knee? If so, your foot placement is too high. At the bottom of the movement, we want your ankle & knee to be even & you could draw a straight line between the two. Hope this helps, be sure to sub for more great content just like this! :)

[@halliezitek7667]

@@PhysiqueDevelopment just saw this, thank you, thank you! Trying it out today:)

[@GQ-jv9uw]

Great vid but should we lock out ? Or would that hurt the knees

[@PhysiqueDevelopment]

We recommend a soft lockout at the top of the exercise.

[@GQ-jv9uw]

@@PhysiqueDevelopment thanks alot

[@finballrolling8511]

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[@renee2828]

Do u.let go and squeeze coming up the gluten? Or squeeze whole time?

[@PhysiqueDevelopment]

Maintaining tension on the glutes throughout the entire range of motion!

[@AnshumanBhatia20]

👍🏻👍🏻👍🏻

[@kortneyriedyy]

🔥🍑we love the education

[@yangtroy1]

Do u think it takes away from glutes if your toes are pointed outwards?

[@AlexBush_Shorts]

With the narrow or close foot placement, I think that pointing your toes outward would cause a limitation to range of motion. So, yes if I am following your question correctly!

[@yangtroy1]

@@AlexBush_Shorts interesting I will give that a shot thx

[@glennhankins6927]

Her foot placement is 1) narrow 2) mid - plate 3) toes straight ahead. This is perfect for quads. For targeting glutes she should be 1) WIDE 2) HIGH ON THE PLATE 3) TOES OUT.

[@filipkopchev7461]

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]

we agree!

[@sweetyonee]

👏🏾👏🏾👏🏾

[@PhysiqueDevelopment]

Thank you, appreciate it!

[@saenzkathia]

There is a variation for this exercise.

[@AlexBush_Shorts]

A variation to this exercise could be a split squat!

[@thejoker9969]

Why do i feel pain in my knee when i do leg press?

[@onataka2506]

Same 😢

[@PhysiqueDevelopment]

what type of pain is it?

[@pauljackson1709]

1/ Going by this anatomical logic, wouldn't a narrrower foot stance also work glutes more than the wide-stance-feet-pointed-diagonally-out sumo squat stance that Smith Machine...a variation you also see billed as for 'working glutes more'? 2/ Appreciate the muscle anatomy lesson - 'wrapping around sides' explanation...but it sounds like a 'theory-based' variation...whereas - besides the theory-based explanation of 'why it should work better' - I'd appreciate a study to know just how much of a dif it makes. 3/ NO mention of hamstrings? - are they really THAT secondary w/the glute-bias stance? - bcse, again, Smith machine 'sumo squat' variation gym: workers and internet sources both claim the stance works both glutes AND hamstrings more. Thanks.

[@PhysiqueDevelopment]

Hey Paul, appreciate you asking the questions that you did! Q1, if are intent is to get the insertion & the origin of the muscle group as far from one another as possible, more narrow is going to accomplish that better than a wider stance. Not to say that the wider stance isn't going to work glutes, but if we are defining the goal as I did above, narrow is the better option. 2. The glute max wrapping around the femur isn't 'theory-based' The glute max inserts into the iliotibial tract and gluteal tuberosity of the femur with the fibers running at a 45 degree angle. To my knowledge, there isn't a paper comparing the two foot positions, N1 education has done their own research with limited data. But, what they have found seems promising. 3. Hamstrings are going to work as a stabilizer to the upper leg no matter the foot position in the leg press. Are you going to sensationally feel a difference to the hamstrings the higher or wider that you place the foot, sure. But, it is not going to contribute to the concentric/eccentric motions the way that the quads, glutes or adductors will depending on foot positioning. I hope you find this helpful, I have no problem further clarifying anything.

[@pauljackson1709]

@@PhysiqueDevelopment hey, thx for the tlc reply! hope you'll post when that NI education research topic is researched more. btw - note i didn't say the "glute max wrapping" was "theory-based" - i asked if there were studies showing that the anatomical fact of "glute max wrapping" made a close-leg stance work better, or if this was a "theory-based explanation of 'why [the anatomical fact of "glute max wrapping"] SHOULD make the close-leg stance work better'". best!

[@coreythompson5213]

what about her head coming off the chair?

[@Anonimi160]

omg just say how to do it, why you need 6:25 minutes for it

[@PhysiqueDevelopment]

We are teaching about the why behind doing it in this fashion, alongside how to perform it. In doing so, it is going to take the time that it did. If you watch the first 15 seconds of the video, we do exactly what you are asking.

[@mihaelafrincu8732]

She should her head down on the pad Not Up!!!!

[@PhysiqueDevelopment]

I appreciate you sharing your feedback!