The third action of the glutes is carrying out hip external rotation.Įssentially, this is when your femur (thigh bone) is rotated out - making your entire foot point outwards. Simply put, this is when your femur (thigh bone) is moved away from your body by lifting it out to the side. The second action of the glutes is handling hip abduction. The first action of the glutes is to perform hip extension.īasically, this is the act of straightening your hip joint(s) after it’s been in a flexed (bent) position. There are 3 different actions that the glutes do while you perform the leg press:īy emphasizing one or more of these actions during the leg press, you can force your glutes to do more work than they otherwise would.
Glute focused leg press how to#
Since this article is about how to leg press using your glutes, let’s touch on each of the glutes’ actions in detail.Ĭheck out my other article where I discuss the Leg Press vs Hack Squat, and which is better for your glute muscles. The outer part of your glutes also keep your knees in line with your feet, as your calves help out your quads a bit to help straighten your knees. To return the platform to the top, your quads straighten your knees, and your glutes (along with some of your hamstrings) straighten your hips.
Muscles Used In The Leg Pressīefore diving into how to use your glutes during the leg press, here’s a quick summary of how these muscles work during the lift.īringing the platform down towards you while you leg press puts you in a reverse-squat position: your knees and hips are bent, and your knees are pushed outwards. When both options are available, I’d lean towards using the 45-degree leg press since you can continue using the same machine as you get stronger.
If the same load is used with both styles of the leg press (say, 100 pounds), then the 45-degree leg press will be harder due to the increased vertical load having to be opposed by the lifter due to gravity. With this style of machine, the load is only applied in a horizontal plane. That said, some gyms only have a seated leg press. Once positioned on the seat and backrest with their feet on the platform, the lifter can allow the carriage to descend and push it back up with their legs. Usually, weight plates are loaded on the peg sleeves, that are on either side of the machine.
This version has a solid platform that can maneuver via a 45-degree set of metal tracks on either side of the machine. The most common type of leg press that you’ll see in a typical commercial gym is the 45-degree leg press. However, I think it’s important for you to know how the glutes function in the leg press so you understand why my tips will work for you! So let’s start with a brief overview. If you want my tips for using your glutes more in the leg press, simply scroll down to that section. Leg Press Overview What Is The Leg Press? In this article, I’ll show you how to avoid these costly mistakes and how you can maximize your glute recruitment on the leg press. And if these tips are actually used at all, they’re rarely implemented correctly - leading to inefficient technique, poor use of training time, and less glute development. Sadly, many lifters fail to implement these tips when trying to target their glutes using the leg press. Here are my 6 tips on how to leg press using your glutes: The leg press can be performed using different leg positions, feet angles, and equipment in order to maximize the recruitment of your glutes.
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