There are many variations of the leg press. These can be done with different leg press foot positions. This technique can target different muscle groups.
Mainly the muscles used in the leg press are: Quadriceps, Buttocks, hamstrings, Calves
The following 5 potentially effective foot positions for the leg press
- Normal posture
- Broad stance
- Close posture
- High feet platform
- Low feet platform
If you know each foot position well, you can target the right muscle and get results faster.
In this article we will describe each placement in detail. Read on to find out which foot position you want.
#1. Normal posture
With this type of foot placement, feet should be placed in the center of the platform and feet should be shoulder width apart.
This will target your quads, glutes, and hamstrings, but there is some focus on glutes and hamstrings. This posture avoids isolating muscle groups from others.
This type of foot placement is suitable for most strength athletes. If you are a beginner we recommend this pose.
Points to remember
- Put your feet in the center of the platform. Spread them shoulder width apart.
- In this position, let your toes point out a little.
- Press deeply and allow complete freedom of movement.
- Make sure your feet are flat on the platform.
# 2. Broad stance
With this type of foot placement, feet should be placed in the center of the platform and feet should be wider than shoulder width.
This will target your quads, glutes, and hamstrings. Although the leg press is already touching your glutes, this pose will put even more strain on them.
Points to remember
- Position your feet in the center of the platform
- Position your feet so that it is 1.5 times your shoulder distance or your feet are almost starting to come off the platform.
- Point your toes outward at about 45 degrees.
- Make sure to dip your knees outward as you do the leg press.
# 3. Close posture
With this type of foot placement, the feet should be placed in the center of the platform and the distance between the feet should be narrower than shoulder width.
This will target your quads. This posture restricts freedom of movement, but at the same time enables heavy weights to be lifted.
Points to remember
- Position your feet in the center of the platform
- Put your feet hip-width apart.
- The toes should point outward at a 45-degree angle.
- Press deeply and allow complete freedom of movement.
- Make sure your feet are flat on the platform
- Try going down until your thighs are making light contact with your stomach on each repetition
# 4. Platform for high feet
With this type of foot placement, the feet should be placed high on the platform so that the toes are at the top of the platform. The distance between your feet should be shoulder width.
This will target your glutes and hamstrings. Although the leg press is already hitting your quads, this pose will recruit them significantly more. Through this foot position, the rear chain is emphasized.
Points to remember
- Put your feet up on the platform with your toes almost on the edge of the platform.
- Put your feet shoulder width apart
- Point your toes outward approximately 45 degrees.
- Press deeply and allow complete freedom of movement.
- Make sure your feet are flat on the platform
- Be sure to use your lower back
- Be careful not to let your lower back fall off the backrest. In this case, reduce the range of motion.
# 5. Low feet platform
With this type of foot placement, the feet should be placed deepest on the platform so that the heels are on the lower edge of the platform. The distance between your feet should be shoulder width.
This pose primarily targets your quads and calves, with an additional focus on your quads. In such a posterior placement chain, the chain is neglected.
Points to remember
- Make sure your heels are on the lower edge of the platform.
- Put your feet shoulder width apart
- Point your toes outward approximately 45 degrees.
- Press deeply and allow complete freedom of movement.
- Make sure your feet are flat on the platform.
- If you can't go all the way down without your heels coming up, reduce your range of motion slightly or put on squat shoes