🚨 LEG PRESS: 👇WEIGHT DISTRIBUTION ON YOUR FEET
✅ When it comes to training your quads, leg presses are definitely a good choice to increase your total working volume.
✅ However, just like any other exercise, we’ll need to learn how to perform these properly in order to continue making progress and get stronger.
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✅ Although many coaches suggest keeping the weight on the heels or the toes or whatever, “to target specific quad areas”, my suggestion is to keep the weight evenly distributed on your feet – making sure the arches are not collapsing inwards – in order to promote external rotation leg and proper execution of the leg press (or any exercise), most likely avoiding knee issues that are typically related to it.
It’s an easy, yet very useful cue that should be applied in any leg training focused exercise.
- ✅ Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
- ✅ Synergists: Gluteus Maximus, Adductor Magnus, Soleus
- ✅ Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius
- ✅ Mechanics: Compound
- ✅ Force: Push
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🚨 HOW TO:
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- Sit in the leg press machine. Make sure your back is pressed firmly against the back support.
- Place your feet hip-width apart on the platform.
- Release the safety bars, grasp the side handles for support, and extend your legs without locking your knees. Your torso and legs should make a 90-degree angle.
🚨 Execution
- Inhale as you bend your legs and lower the platform until your knees are almost fully flexed.
- Driving with your heels, press the platform back up to the starting position as you exhale.
- Repeat.
- When you have finished, lock the safety bars properly. Otherwise, the platform may slide down onto your legs!
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