In this video, Team ALLMAX athlete and IFBB Pro, Steve Kuclo, breaks down everything you need to know about the leg press.
The leg press is a go-to machine for a lot of lifters, and for a number of different reasons.
For some, it’s an introductory leg exercise in a beginner workout routine. For others, it’s a pain-free alternative to the squat. And for some, it’s simply an exercise that allows them to isolate their quads a little bit better.
For whatever reason you’re performing the exercise, it’s important that you do so with good form and in a way that is helping you accomplish your goal.
The first thing Steve discusses in the video is ensuring you have the back pad set to the appropriate height. Steve recommends putting it at the lowest setting possible to allow for the greatest range of motion.
Then, he goes into the many different foot placements one can have during the exercise. He likes to utilize 3 different variations, all serving a different purpose.
You can go narrow with your foot placement to focus on your quads. Another variation you could utilize is a mid-foot placement. This variation is more of a traditional variation of the exercise and allows for overall development of the leg. Lastly, you could use a wide foot placement to target more glute and hamstring development.
When performing the exercise, make sure to brace yourself using the handles and not by holding your knees. Keep your head in a neutral position.
Come down controlled to the point right before your lower back comes off the pad. Press back up, without fully locking out your knees.