Leg Press (Glute Focused) | How to Target & Grow Bigger Glutes
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- Опубликовано: 11 мар 2021
- In this video, Physique Development Coach, Alex is going over the execution of targeting the glutes during the leg press. When performing the leg press, you can bias different muscles by changing the foot position. 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 glutes pinned against the seat, & create great stability through your abdomen. This is how you bias the glutes in the leg press exercise.
#LegPress #GluteWorkout #Glutes
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This is very correct information. I’ve come to the conclusion after years of lifting but people still argue that a wider stance activities the glutes to a greater degree. I know when my glutes are firing and when they are under greater pressure and it’s this stance you guys demonstrated. Well done! 👏🏽
Thank you! We appreciate the support.
I was doing wider until I realised that it was doing my inner thighs. I do high placement feet close together now for glutes
Don't do legpress for the glutes.. it will never give you results in that area. It's used for quads/adductors. If you want to work the glutes do hip extension exercises loaded step-ups/lunges/Bulgarian split squats/RDL/deadlifts /hipthrust all of these options are superior to the leg press in terms of glute gains.
Thank you for taking the time to explain and clarify!
We are glad it could help! Thanks for watching.
This is really helpful! I'm going to the gym now and will finally be doing it properly 😅thank you!
Yay! So glad that it can help.
Thank you for your education. This was informative. Will try that out
We are so glad to hear the video could help out! Thanks for watching.
Completely agree! If I drive my knees out, more like a squat, it's all inner thigh. I find the range of motion doesn't need to be very great either!
Excellent vidéo! Thanks for sharing
Thanks so much for watching! We are glad it helped.
Agreed. Even after years of training leg press during my leg days, I still find my glutes raising off the seat from time to time. Unnecessary strain on the lower back.
What I find that really helped was gripping the hell out of the handles, “pocketing” my lats and keeping my chest out. It forces you to remain in the seat. Also, leg press isn’t made for ego lifting. Sure, you can go heavy, but like other machine exercises, I highly recommend to use a weight where you can press at minimum 7-8 reps out before racking.
Awesome, love to hear your feedback & that this exercise has been helpful for you! Take a look at our other exercises, would love to hear your feedback on those exercises as well!
Well made
Thank you for sharing
Thanks for watching!
Exactly! People are always posting go high and wide to target glutes but that’s wrong. Glad I watched your video
So glad it could help out! Thanks so much for watching.
Useful, thank you for sharing your practice! Very helpful to also discuss mistakes.
Thank you!!
You're very welcome, we are glad it was helpful! :)
Thank you!
You're very welcome!
Thank you very clear
so happy to hear! what are your favorite glute movements?
Amazing!
Can I translate (with my voice in Spanish) this video in one of my RUclips channel about Training?
And I let you know when the video is ready.
I could add more comments or add a little analysis, so the original video It's simply amazing.👌
Greetings from Mexico City.
Great content!
Btw, how do you like that Cybex squat press machine?
We love it! It's the best squat press on the market (in our opinion).
@@PhysiqueDevelopment thank you for taking the time to reply. That’s great to hear!
This is exactly ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS 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.
and some glute growth!
Thank you for the video. I have a big belly and can't go to deep because I'm squeezing my insides. What do you recommend?
I’m not trying to be disrespectful, but if your belly is in the way of excersizing you should focus on dieting before attempting exercises that require pressing against your body.
Thank you so much for the question! I would say you're safe to work within your available range of motion. Overtime, you should be able to get more and more range of motion. You could also try more of a horizontal machine leg press machine or something like a hack squat that should help get more range of motion and not interfere with your torso as much as the leg press.
@@kikethewhat9474 you have no idea what you’re talking about
How come to not to push through the heels? I thought that would be more hip biased and involve the quads less in both the leg press and hip hinge variations. Would you do the same cue of pushing through the mid foot for adductor biased leg presses?
I could have better articulated myself, I meant do not 'solely press through your heels' whether it be glute or adductor bias, I would recommend pushing through the midsole & heel.
Can my butt size decrease if I do leg press
All leg press machines aren’t created equal you guys. The one in this demonstration has a deeper angle on the seat which naturally forces her legs up higher. On some other leg press machines the “high and wide” may work depending on the angle of the seat.
Absolutely. What we hope you take from this is the importance of positioning when it comes to foot placement and how that impacts the exercise (and muscles used). Each machine is different and should be taken into consideration when setting yourself up. More machine-based linear leg press setups have a seat that is more straight up and down. Do your best with the setup and understand there may be slight adjustments that need to be made.
@@PhysiqueDevelopment How do you feel the Cybex Squat Press in the video compares with a traditional linear leg press for glute development? I'd imagine it still comes down to preference and what works best for your individual build, but I'm curious if this one has an advantage over the other. Thank you!
I have one of the older Body Solid Hack Squat / Leg Press combos and the seat can go very close to flat on the floor in leg press position. Great for leg presses.
I’m too short to be able to grab onto the hand bars though 😭 can I keep them on my sides?
You can add d-handles to help you!
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Interesting. You see so often pple advising to go up and wide on the platform to target glutes the best. What led you to this? I’d like to have the sources and read. Thanks.
Yes, this is common practice and something we advised for a long time to our own clients. We picked this up from N1.Education. We would recommend checking them out.
@@PhysiqueDevelopment I did. I haven’t found what they site.
@@yololol they did a series of "lab data" posts on their Instagram and Coach Kassem's Instagram. Take a browse though there. It was at least 6 months ago at this point.
What's more glutes the hip press machine or the glute focused leg press ty
Basically this video is saying "Do the leg press but focus on glutes"
The main gist of the video is discussing the nuance between specific foot placements on the platform and how that can impact the bias of tissue during the movement.
So basically use the machine as it’s intended and it works best. Who would have thought it. People get too “creative” on these machines. I find it funny though. Last week I saw a lady running sideways on the treadmill…
Valid points, but as you've learned and seen from others, these machines aren't always as intuitive as they may seem. And what is intuitive to you may not be as intuitive to another newer to the gym. We're trying to make content for all. :) Thanks so much for watching!
no comments?
Thanks so much for watching! Did you have any questions?
Hey will leg press gives me bigger bum
It can certainly be a great exercise for building up your entire lower body, including your glutes!
If your goal is to build glutes... The leg press isn't the exercise of choice it's a knee extension based (quads) with no hip extension. This is useless info, and wasted gym time for that goal.
Thanks for watching, David! Other exercises train the glutes well, but the leg press is also a great glute builder. Yes, the leg press trains the quads well, but it also trains the adductors and glutes quite well - especially with the appropriate foot position. It's more than fine to agree to disagree on this one.
Too much of talking
we appreciate the feedback - and have done an updated video since that you might enjoy more!
Too much talking. Freak.