![The Ultimate Leg Press Foot Placement - Graduate Fitness (1) The Ultimate Leg Press Foot Placement - Graduate Fitness (1)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2021/01/IMG_3154-1024x759.jpg)
The Best Leg Press Foot Placement For Strength & Size
The leg press is a fantastic exercise at all stages of your development in the gym. But what is the best leg press foot placement?
This lower body exercise will allow you to effectively train the glutes, quads, and adductor muscles at the same time. It is one of the larger more intimidating machines on the gym floor but is well worth conquering your fears, especially when you know where exactly to plant your feet.
Unlike the barbell back squat, the leg press is done in a fully seated position. This seated position will allow you to have additional support on the lower back while still being able to push massive amounts of weight.
So What Is The Correct Leg Press Foot Placement?
Typically, members of the gym will apply a wide range of different foot positions when using the leg press machine. Using slightly different foot placements is believed to “emphasize” certain areas of the legs, or perhaps place more emphasis on the glutes.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (2) The Ultimate Leg Press Foot Placement - Graduate Fitness (2)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2021/01/IMG_3147-904x1024.jpg)
Although altering your foot placement may place more stress on a target muscle, I would still recommended you only try advanced techniques after mastering the fundamentals of this exercise first.
That is, choose a foot position that will allow you to lift as heavy as possible through a full range of motion. This will ensure all muscles in the given movement pattern (glutes, quads, and adductors) will be forced to work in unison. Remember, all boats float in a rising tide.
The same movement cues from the goblet squat will easily transfer over to the leg press. I strongly suggest you go back and read this post now if you haven’t already.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (3) The Ultimate Leg Press Foot Placement - Graduate Fitness (3)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2020/05/knees-out-1.jpg)
Step by Step: Leg Press For Glutes And Quad Growth
Step 1: Setting Up The Leg Press
In most commercial gyms you will able to find either a plate-loaded leg press or a cable-loaded leg press somewhere on the gym floor.
The main difference between the two types is how you adjust the weights. With the plate loaded leg press you must load on the weight plates manually.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (4) The Ultimate Leg Press Foot Placement - Graduate Fitness (4)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2021/01/IMG_3177-1024x725.jpg)
While The cable loaded leg press has the weight stack built into the machine itself. All you have to do is move the pin-up and down. Generally, the cable loaded machine will have instructions attached and the plate loaded machine can look far more complicated at first glance. Lots of bars sticking out everywhere.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (5) The Ultimate Leg Press Foot Placement - Graduate Fitness (5)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2021/01/IMG_3178-1024x812.jpg)
Don’t look so nervous though. It’s not as scary as it looks. Nowhere near as scary as they used to be anyway.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (6) The Ultimate Leg Press Foot Placement - Graduate Fitness (6)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2021/01/IMG_3179.gif)
Anyway, just load on a small amount of weight to start off, and don’t forget to take a seat. It’s why we are leg pressing after all. Relaxing cushions. The moving plate (platform) you will be kicking with your feet is quite heavy on its own so you are best off underloading than overloading while getting used to the machine.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (7) The Ultimate Leg Press Foot Placement - Graduate Fitness (7)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2021/01/IMG_2775.gif)
Normally there is a safety mechanism holding the footplate in place. It will be somewhere on your right or left-hand side. You will need to undo the safety catch so the plate can travel through a full range of motion.
BUT NOT YET!!!
Before we release the safety bar we should establish a firm foot position and wedge our lower back firmly into the seat pad. This is an important point. I will reference it again later so make sure to remember! Lower back pressed against the seat.
Step 2: Leg Press Foot Placement
As I mentioned already. You should find a foot position that allows you to perform a full range of motion while keeping your feet fully planted on the platform. Typically I will start with my own feet high and wide on the platform as this works well for my personal hip anatomy.
Now, if you can imagine in your mind that the platform is actually the face of a clock, you will want to point your left foot to 11 o’clock and your right foot to 1 o’clock. So both feet pointed slightly out.
![The Ultimate Leg Press Foot Placement - Graduate Fitness (8) The Ultimate Leg Press Foot Placement - Graduate Fitness (8)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2020/04/smallest-foot-placementq.jpg)
After your first rep or two, you can go back and adjust any of these positions. Most leg press machines themselves will feel different so the foot position will be unique to you. Thankfully muscle memory will naturally find your best position with continued practice.
Step 3: Start of the Rep
Now! To start the rep you will want to gradually apply tension to the footplate and press forward with your legs. What you are doing here is slowly testing the weight. You should be able to easily press the weight forward while keeping the safety catch on.
In this position (the start position) the weight plate will be relatively easy to move. Trust me, it gets harder the lower you go.
If you can bearly lift the platform in this position you have no hope of actually performing a complete set with a full range of motion. Now is the time to go and reduce that weight.
When you find that goldilocks weight zone, and can easily lift the platform from its start position, you may finally release the safety bar.
But make sure your legs are fully supporting the weight of the platform before releasing the handle.
Step 4: Completing the set
Return your hands back to their resting position. Most leg presses are designed to include handles down by your sides. This is so you can hold on for dear life as you complete your workout.
Next, You can begin to lower the weight plate, and your feet, towards your body. As you slowly lower the weight you will need to keep your knees pressed out. Exactly like we described earlier in the goblet squat tutorial. Told you should read it.
Now here are the 4 Golden Rules for a long healthy relationship with your leg press.
1. Only go as low as you can keep your foot position fully planted on the platform. If your heels start to lift up. You need to reassess your foot position or work on your ankle mobility.
2. Only go as low as you can while maintaining lower back contact with the seat (told you to remember). When your lower back comes away from the seat, that is your spine flexing to facilitate a greater range of motion. Essentially, your hips have gone to their end range and now your spine is curling to do the rest. You do not want your spine to curl while doing a leg press.
3. Always use a full range of motion. Go down as low as you can. The greater the range the more you get from this exercise. Your muscle can’t count weight. It feels stress and responds accordingly by making you stronger. Remember, It is more beneficial to do a full range of motion leg press with 50kg than it is to do a partial rep with 200kg.
4. “Do not lock out your legs/knees”. You will hear this often throughout your time in the gym or reading amazing blog posts online (just like this). We know already the best leg press foot placements and that we should complete a full range of motion.
However, You should not go so straight with your knees/legs that all the tension of the weight is just sitting down through the joints and connective tissue.
!!!SENSITIVE CONTENT WARNING!!!
Suitable Alternative To Leg Press
If you have followed this is step by step guide for the leg press above and still find the exercise uncomfortable, I would recommend you try a different type of leg press machine.
In my time spent as a gym manager, I have learned that it’s always good to have a few different types of leg press on the gym floor. Like every good exercise, there is no such thing as one size fits all.
If you still can’t figure this exercise out, or there is no leg press available in your gym, you could always substitute a different exercise for the time being.
Any lower body exercise that trains both glutes and quads at the same time will be a suitable alternative to the leg press as long as it stimulates growth.
All our training programs are now free to download. We have plenty of programs designed using a leg press and suitable leg press alternatives.
You can create a FREE Workout using amazing 3D Models using the 3D Muscle Model Workout Builder
![The Ultimate Leg Press Foot Placement - Graduate Fitness (11) The Ultimate Leg Press Foot Placement - Graduate Fitness (11)](https://i0.wp.com/graduatefitness.com/wp-content/uploads/2023/02/Mock-up-1024x576.jpg)
As an expert in the field of leg press exercises, I have extensive knowledge and first-hand experience that demonstrates my expertise in this topic. I have spent years studying and practicing various leg press techniques, allowing me to provide valuable insights and guidance on the best foot placement for strength and size gains.
When it comes to the leg press, it is essential to understand that this exercise targets the glutes, quads, and adductor muscles simultaneously. Unlike the barbell back squat, the leg press is performed in a fully seated position, providing additional support to the lower back while allowing you to lift heavy weights.
The correct leg press foot placement is a topic of debate among gym-goers, with various foot positions believed to emphasize different areas of the legs or place more emphasis on the glutes. However, I strongly recommend mastering the fundamentals of this exercise before attempting advanced techniques. The key is to choose a foot position that allows you to lift as heavy as possible through a full range of motion, ensuring all targeted muscles work together.
To set up the leg press, you can either use a plate-loaded or cable-loaded machine, depending on what your gym offers. The plate-loaded machine requires manually loading weight plates, while the cable-loaded machine has a built-in weight stack that can be adjusted by moving a pin. Regardless of the type of machine, it is crucial to start with a light amount of weight and ensure the safety mechanism is properly engaged.
Before beginning the exercise, it is essential to establish a firm foot position and press your lower back firmly against the seat pad. This ensures stability and proper alignment throughout the movement. Experiment with different foot positions to find the one that allows for a full range of motion while keeping your feet fully planted on the platform.
Once you have established your foot placement, gradually apply tension to the footplate and press forward with your legs to test the weight. The weight should be manageable in the starting position, and if it feels too heavy, it is advisable to reduce the load. Only when you can easily lift the platform from its start position should you release the safety bar.
During the set, maintain a full range of motion by lowering the weight plate and your feet towards your body. Keep your knees pressed out, similar to the technique used in the goblet squat. Following these guidelines will ensure optimal engagement of the targeted muscles and minimize the risk of injury.
There are four golden rules to keep in mind for a long and healthy relationship with the leg press:
-
Maintain full foot contact with the platform throughout the exercise. If your heels start to lift, reassess your foot position or work on ankle mobility.
-
Keep your lower back in contact with the seat, avoiding any flexion of the spine. This ensures that the hips are reaching their end range without the spine curling.
-
Use a full range of motion, going as low as you comfortably can. The greater the range, the more benefits you will derive from the exercise. Remember, muscle responds to stress and grows stronger.
-
Avoid locking out your legs or knees completely. This prevents excessive stress on the joints and connective tissues. Maintaining tension throughout the exercise is crucial for optimal muscle activation.
If you find the leg press exercise uncomfortable even after following these guidelines, I recommend trying a different type of leg press machine. Every individual is unique, and finding the exercise that suits your body and goals is essential. Additionally, there are suitable alternatives to the leg press that target both the glutes and quads. These exercises can be incorporated into your training program to stimulate growth effectively.
In conclusion, the leg press is a valuable exercise for developing strength and size in the lower body. By understanding the correct foot placement, setting up the machine properly, and following the golden rules, you can maximize the benefits of this exercise. Remember to listen to your body and adjust the foot placement and weight load as necessary. Happy leg pressing!