Get Toned Legs and Firm Glutes

Q. Does it make any difference if I place my feet high or low when I’m performing the leg press?

A. Absolutely! Changing the height of your feet placement during the leg press alters the degree of hip flexion, which in turn varies recruitment patterns of the muscles of your lower body. Provided you understand the implications of these technique variations, this provides significant possibilities for body sculpting. Here’s a rundown on specifics.

Placing your feet low on the leg press platform targets the quadriceps and calf muscles (specifically the gastrocnemius). The reason? A lower foot placement decreases hip flexion angle. This limits the force producing capacity of your glutes, requiring your quads to take over a greater burden of the lift. Moreover, your gastrocs are placed in a position of greater stretch at the beginning of the move, resulting in a corresponding increase in their force production during performance.

A higher foot placement, on the other hand, allows for greater hip flexion, making the gluteus maximus increasingly more active during performance. The catch: In order to take advantage of the increased hip flexion potential and optimally target the glutes, you need to perform the movement throughout a complete range of motion. This means bringing your thighs down as close to your torso as possible on the eccentric (i.e., negative) portion of each repetition. For even greater development of the glutes, combine the higher foot placement with a wider-than-shoulder-width stance.

It’s important to note that turning your feet inward or outward has no effect on muscle recruitment. In fact, doing so can impair normal patella tracking, potentially leading to knee injury. To ensure proper tracking of the patella, point your feet slightly outward (approximately 7 to 10 degrees) and make sure that your knees travel in line with your toes during performance.

So, to review, if you want to focus on the development of your quads and/or calves, place your feet low on the platform when performing the leg press. Alternatively, if you’re seeking greater glute development, place your feet high on the platform with a wide stance that exceeds shoulder width. For overall balanced development of the lower body musculature, alternate between the two foot positions.

Work Your Legs! Try These Workouts

5 Leg Press Variations

https://www.fitnessrxwomen.com/training/perfect-form-with-jessie-h/5-leg-press-variations/

Single-Leg Press to Grow Your Glutes

https://www.fitnessrxwomen.com/training/workout-tips-advice/single-leg-press-to-grow-your-glutes/

Change Up Your Leg Press

https://www.fitnessrxwomen.com/training/keep-it-fresh-with-ashley-k/change-up-your-leg-press/

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