Leg Press Feet Placement for Quads, Hamstrings, Teardrop, and Glutes

Leg Press Feet Placement for Quads, Hamstrings, Teardrop, and Glutes

For a total body workout, you need both cardio exercise and weight training, but you also need to know exactly how to perform each exercise so that you maximize your results.

If you’re trying to build up leg muscles and have chosen leg presses to accomplish this, one of the things you have to know is how to place your feet on the base section, often called a sled.

Surprise, surprise – where you place your feet on this sled really does make a difference in the results, so you’ll want to learn as much as you can about the various positions to try.

Leg Presses: The Basics

The leg press is definitely an important way to work out when you’re trying to tone up your legs and thighs, and the exercise involves a lot more than just loading the plates and pressing away with your legs.

You have to know how to properly put your feet on the sled and how to do the presses themselves. The perfect leg press feet placement is crucial to getting the results you desire, but it is also important in preventing pain or even injuries to the leg area.

Simply put, you are going to feel the difference between the proper foot placement and incorrect placement every time. Not only will you be more uncomfortable, but it may also hurt. Of course, even if it’s comfortable that doesn’t mean you’re doing it correctly, and if you’re curious about the many different leg press foot placement variations, keep reading.

Looking for Foot Placement on the Leg Press?

When it comes to proper leg press feet placement, you can place your feet low, high, narrow, or wide, not to mention a combination of these positions. With each position, you get different results because you are changing the muscles that are targeted.

The versatility of leg press machines, therefore, is one of the many reasons for doing this exercise is so popular nowadays, both for professional athletes and for people just wanting to look and feel better about themselves.

Before we go into more detailed information, here are a few brief tips for getting the results you want through your leg presses:

  • High foot placement: great for glutes and upper hamstring muscles
  • Lower foot placement: perfect for building up the quads

These are just a few basic leg press foot placement variations you can try, but there are other combinations that can help you get the results you want, and none of them make the exercises more difficult or complex in the end.

In fact, this is the best part about trying different leg positions when you’re doing leg presses because they are all simple to do and won’t add to the difficulty level of the exercise itself.

Leg Press Feet Placement for Quads

The quadriceps, or quads, are large muscles in front of the thigh and is divided into four different parts. If you wish to build up your quads, low foot placement is what you want. What does this mean? It means that on the sled, which is usually quite large, your feet should be placed at the bottom center portion to make the most out of your workout.

Why is this placement effective in building up your quads? Essentially, it is because a low foot position increases the range of motion around the knee area while also reducing the degree of hip flexion and hip extension, which naturally works in the quadricep area.

There is one word of caution, however, if you choose leg press feet placement that is low, and that is the strain it puts on your knees.

Therefore, if you decide to use this position to strengthen your quads, you should not have any pre-existing knee conditions, and if you’re setting your feet low and experience any type of pain, it is best that you cease using this position so the situation doesn’t get any worse.

Leg Press Feet Position for Hamstrings

If you wish to use leg presses to improve your hamstring muscles, there are two main positions you can try. The first is positioning your legs at the very top of the sled while making sure that your legs are together. In other words, use a narrow stance and a high foot position to work your hamstrings.

Typically, you are able to push more weight in this position, and it also works a lot of the muscles in the back of your legs, not just the upper part that contains the hamstrings.

The second of the leg press foot placement variations for improving hamstring muscles is called the sumo stance, and it involves placing your feet at the bottom of the sled as you spread the feet apart and curl your toes outwards towards the sides of the sled.

In fact, this position is perfect for working all of your inner thigh areas, and it isn’t as complex for short people as the first position is. It is also simple and comfortable to utilize.

Leg Press Foot Placement for Teardrop

The teardrop muscle, or the vast medialis, is the muscle found at the top part of the knee. If you’re searching for the right leg press feet placement to build up this muscle, one such placement has been proven to be very effective, and that is the duck stance.

In this position, you simply place your feet at the bottom of the sled and place your heels together. You also spread your upper feet apart so that your toes are facing the outside of the sled.

Of course, when it comes to the teardrop muscle, you can also use a standard upper-area foot position by placing your feet on the top section of the sled and spreading the feet apart slightly as if you’re trying to balance the sled. The feet should be parallel to one another and evenly placed on the sled to get the best results.

Leg Press Foot Placement for Glutes

Ah, the glutes – or the gluteus maximus as it is better known. Let’s face it, everyone wants a nice butt, and if this includes you, there are things you can do to better build up that all-important muscle.

If you’re doing leg workouts, there are a few different leg press foot placement variations you can try, and the first one is the standard leg press position that involves placing your feet square in the middle of the sled and keeping your feet parallel to one another.

This is also one of the easiest positions because it doesn’t put an unnecessary strain on any part of the feet or legs.

You can also try putting more emphasis on pushing with the heels while you’re doing your leg press squat repetitions. In this situation, you can actually feel the glutes being worked on as you do one rep and go to another.

The high foot position, which involves placing your feet at the top portion of the sled, is another position you can use to maximize the glutes and give them a workout. This is a little more challenging than the standard foot position while you’re doing leg presses, but it works very well and will always build up those glutes and make them extra-strong.

10 Smith Machine Back Exercises for Muscles and Strength

10 Smith Machine Back Exercises for Muscles and Strength

Smith Machine Back Exercises Form Guide. Smith machine is a weight machine used for bodybuilding and strength gains. This machine is composed of a barbell. The barbell is fixed in steel rails. Being fixed in the steel rails barbell allows only vertical movement. This machine is used to perform a variety of exercises. These exercises will help you with weight training.

The smith machine can be used for 10 different types of back workouts.  These workouts are used for bodybuilding, weight lifting, power building, and strength gaining. Bodybuilders do these exercises for bodybuilding. They strengthen their biceps and back by these exercises. You can also do Romanian deadlifts, which focus on your hams, glutes and lower back.

Complete steps of all the exercises are given above for you to follow. The most important caution is that if you are a beginner lift the weight slowly. Try to avoid weight lifting if you have any back or knee injury. Follow these back exercises on the smith machine when you are fully fit. Build your back with these ten moves – all on the Smith Machine.


Following are the 10 smith machine back exercises

smith machine back workouts Targets
1 Reverse grip bent over row Upper lats, lower lats, rhomboids, and middle traps
2 Inverted Row Overall back, grip, and arm
3 Bent over unilateral neutral grip row Latissimus dorsi, middle trapezius, rhomboids and teres major
4 Reverse grip inverted row Latissimus Dorsi, Rhomboids, Posterior Deltoid, Middle Trapezius, Biceps Brachii, Forearms
5 Pull-up Back muscles, arms and core muscles
6 Unilateral inverted row Back, biceps, traps, and all the stabilizer muscles in between.
7 Smith Machine Bent Over Row Latissimus Dorsi (back) Posterior Shoulder, Rhomboids, Scapular Stabilizers, Forearms and Biceps (grip and some pulling) Spinal Erectors, Hamstrings and Glutes (positioning)
8 Unilateral reverse grip inverted row Triceps
9 Unilateral hanging face pull Rear deltoids (shoulders), rhomboids and the external rotators (infraspinatus and teres minor)
10 Bent over wide grip high row Upper back and include more of the trapezoid, rhomboid, latissimus dorsi, and rear deltoid muscles.


1 Reverse grip bent over row

Tips: The following are the tips for this exercise: Stand erect and hold the barbell with a firm grip. Make sure that palms bend inward. Bend your knees slightly. Now bring your torso forward and bend it at the waist. Your back must be in a straight position and avoid any. Make sure that you keep your head up.

Hold the barbell directly in front of you and move it up and down by sliding across steel rails. Keep torso stationary and breathe out when you lift the barbell. The muscles involved in this exercise are middle back muscles.

Cautions: This exercise is not recommended for the people facing back problems. If you have any doubts regarding weight usage, try to use less weight as compared to more.


2 Inverted Row

This is one of the best exercises you can do for your ‘‘pull’’ muscles. Smith machines prove to be best for back work out.

Tips: Fix the barbell in steel rails. Position the barbell up to your waist height. Take a wide shoulder-width grip (open your shoulders broad) and hang yourself beneath the barbell. Your body should be very straight.

Your heels must be touching the ground with arms fully extended. Bring your chest close to the barbell by stretching your arm. Retract your shoulder blades when you perform the movement.

Your body must be in a straight line and there should be no bent. Repeat for the desired number of positions. Keeping your legs and body straight, exhale as you pull your chest upwards to the barbell. The muscles involved in this exercise are back muscles.


3 Bent over unilateral neutral grip row

This is also one of the good smith machine back exercises. This exercise as the name indicates is unilateral. It means only one side of the body is involved in the effort. Position yourself in such a way that your arm is directed towards the smith machine. Make your legs far apart from each other.

Bend your knees and bring your torso forward so that it makes a flexed position. Keep your position fixed and grip the barbell in your hand. Now move your one arm for lifting and down the barbell. The back muscles are involved in this exercise.


4 Reverse grip inverted row

It is the horizontal pull of your body. For this exercise fix the barbell. Hold the barbell by facing your palms inward. Your heels must be touching the floor while the body must be in an inclined position. Nicely suspend your body straight with a barbell with chest projecting outward. Do not let your backbend or your hips sag towards the ground.

Bring your elbows down and back to keep your chest pressed out. Keep your body in a straight posture. Keep your wrists straight when you move up.

Make sure to hold the barbell by the reverse grip. Do not lose the tension, Exhale when you move your body in an upward direction. Make sure that both your arms and back are involved in this exercise, not just the arms. The muscles involved in this exercise are biceps and back muscles.  This exercise strengthens and stabilizes your back as well as arms.


5 Pull-up

Fix the barbell of the smith machine for this back exercise.  Grab the barbell by facing palms forward. You can choose a wider grip, medium grip or a closer grip depending upon your choice.

When you have both arms extended in front of you hold the barbell with a certain grip. Bring your torso back around 30 degrees, make a curvature at your lower back, stick your chest out. This must be your starting position. 

Now make an effort by pulling your torso upward until your upper chest reaches to the barbell. Exhale while performing this movement. Concentrate on squeezing the muscles of back once you reach the fully contracted position. Keep your torso stationary and continue the movements of your hands while lifting your body.

The forearms should not be weighted other than holding the barbell. After a second on the contracted position, inhale and lower your torso back to starting position where arms are fully extended and lats are stretched. Repeat this for the prescribed number of repetitions.

The muscles involved in this exercise are biceps and lats.


6 Unilateral inverted row

This is also a good exercise for a back workout using the smith machine. As the name indicates unilateral (one side of the body), it means one hand will be involved in it. Fix the barbell at a position. Stand in front of the barbell and hold the barbell with your anyone's hand. Keep the other hand at the back so that you refrain from using it in exercise. 

Now align your body in a straight line with heels touching the ground. The torso, waist, and legs all must be in a straight line. Suspend your body along the barbell using one hand. Bring your elbow down and back to keep chest pressed out. 

Keep your waist straight. Start the up and down movements on behalf of one hand you are using for exercise. Repeat it for the prescribed number of repetitions. This exercise involves back muscles.


7 Smith Machine Bent Over Row

Hold the barbell with a pronated grip (palms facing down). Now bend your knees and bring your chest in a forward position. It means that your torso is somewhat parallel to the floor. Straighten your back. Your head must be up. Hold the barbell directly in front of you.

Your arms will be perpendicular to your torso and the floor at the starting position. Your torso and thighs will make a slight V-shape. Now breathe out while lifting the barbell. Keep the elbow close to your body. Use forearms to hold the weight.

Now squeeze your back muscles and hold a while for a very brief pause. Inhale slowly when you are moving barbell down. These exercise targets back muscles only. This exercise is mostly used for powerlifting and strength gaining for weight lifters mostly.


8 Unilateral reverse grip inverted row

This is one of the smith machine back exercises that work for mid-back and biceps. For this exercise grip the barbell with palms facing upward. This exercise exactly similar to a unilateral inverted row with a slight difference. All the positions are similar to unilateral inverted row except the handgrip on the barbell.

Hold the barbell by facing palms in an upward direction. One hand is involved in this exercise because it is unilateral. Keep the other hand folded at the back. Align your body in a straight line and hold the barbell. The heels must be touching the floor.  

Exhale when you move in an upward direction. Start the up and down movements of your body. Repeat it to gain the prescribed number of repetitions. Mid-back and bicep muscles are involved in this exercise.


9 Unilateral hanging face pull

This is also a good exercise for weight lifters. Again the name indicates one hand is involved in this exercise. Stand on one side of the smith machine. Hold the outside rail of the smith machine with one hand. Fold the other hand at the back.

Adjust the position of your body. Straighten your body in a line that head, torso, waist, and legs all must be in a straight line. Using your one hand lift the body weight upward. Then bring your body down. Stay calm while doing exercise. Hang yourself with the rail of the smith machine.

The rear delt of your arm muscle is involved in this exercise.  It targets rear delts and upper back muscles.


10 Bent over wide grip high row

Grab the barbells with your hand wide apart. Give the barbell a wide grip about 4-6 inches shoulder-width apart. Bring the knees slightly forward.  

Bend at your waist by making torso straight and parallel to the ground. Let your arms hang straight down. Pull the barbell up to your chest position.

Keep your body static at a position and move only your arms. The muscles of rear delt and upper back are involved in this exercise.

How to Do the Sissy Squat

How to Do the Sissy Squat

The sissy squat is a severe misnomer, possibly being a purposeful ironic name in the same sense as you might call a tiny guy 'Big Geoff'.

The reason for this is that there's nothing special about the sissy squat at all; in fact, one of the most challenging exercises you're likely to attempt any time soon.

Fortunately, it also happens to be one of the most effective and one of the most practical to perform without equipment or much space.

The sissy squat is much like the standard squat and trains the legs, but the position of it makes the movement so tricky that you won't need any additional weight (though some crazy people still opt to add dumbbells to it).

For the sissy squat you see, rather than having your feet placed flat on the ground as you would in an ordinary squat, you are instead on your tiptoes with your knees point forwards and your back leaning backward.

The best way to describe it is that you'll look a bit like Neo dodging bullets in the matrix, or as though you're trying to touch your toes.

From here you then bend at the knees keeping your back straight as though you were doing the limbo and should feel an intense burning in your quadriceps, hamstrings, glutes, and calves.

One of the things that makes this so difficult (other than how much muscle power required) is that it can be tough to balance while performing this move. If you struggle, then, support yourself by placing one hand on a surface.

Eventually, with practice, it should become more comfortable - at which point you can introduce dumbbells by holding them in your hands and having them dangle directly down by your sides.

What is Sissy squat

The squat is hailed by bodybuilders and powerlifters alike as the most critical move in their arsenal. Some go as far as to say that it's impossible to improve past a certain level without squatting.

As well as being an excellent compound movement that uses almost every muscle in the body, it also triggers the release of certain desirable chemicals such as growth hormones.

It's versatile too, and once you've got your technique down you can start experimenting with variations - holding the barbell in front of you across your chest, adding on a shoulder press, or leaving the weights altogether and doing a 'sissy squat'.

One great workout even involves doing nothing but squats for an entire legs session -twenty reps of squats to be precise.

It's a killer. Unfortunately, many people leave the exercise out of their routines entirely, often because they are afraid to get it wrong and injure themselves through lousy technique.

To perform a perfect squat load the barbell up and set it to a good height on the rack (so that need to just slightly bend your legs to get under it). Then stand underneath it so that it rests across your shoulders and base of your neck.

There's a little groove there which it should fit into nicely - remember that pads are for pussies.

Now grab the barbell with both hands - one near both end - and get a reasonable distance that feels comfortable. Now stand up straight and lift it off the rack, step backward, and get your feet around shoulder-width apart.

Now squat!

Sissy squat with resistance bands

Isolating those quads Sissy Squat with the resistance band Perfect for working on core strength, balance, and that leg burn.

All you need are two thick resistance bands and a stable upright to attach the bands to do sissy squats anywhere. Double wrap each band around the upright at about knee level.

Step into the band, so it is tight against the back of your knee and steps back, so the groups are almost holding you up from falling backward.

At this point, you can perform the exercise. Sit your hips back and drop down until your thigh is just parallel with the floor. Stand back up to the point only before your knee extends. Do not let your knees move forward or hunch your upper body over.

The sissy squat is a more practical exercise, mainly because it is a closed chain exercise. A closed chain exercise means that's the far end of a working limb is fixated and stable. As an example, pushups are also closed chain because the hands are fixated to the ground. Machine leg extensions, however, would be considered an open chained exercise, because the feet are moving freely.

The nature of the sissy squat allows one to move through a more "functional" pattern of knee extension.

The knee flexes and extends from a standing position with the resistance load being above the knee and though the body's sagittal plane. With the machine leg extension, the pressure is below the knee with the resistance pushing horizontally across the shin.

Sissy squat on the smith machine

Execution- Rack the bar at the height of your collar bone and put the safety pins in place at a depth of your squat. Place the bar on to your shoulders, making sure that it does not rest on to your vertebrae.

Draw your shoulders back and down to maintain good posture through the move.

The Variation for this move will be that, rather than pushing through your heels, as with most leg exercises, you will be standing on the toes throughout.

If you struggle to balance on your toes, you can start by using an elevation under your heels to get used to the balance. Begin by sitting back, letting your hips push back as if you were sitting into a seat. Your torso and the bar may angle forward, serving as a counterweight.

Aim to squat to a 90-degree angle through the knee or lower. Your knees should not travel over your toes and should stay aligned with the hip.

Pause briefly as you reach 90-degrees (or as low as you can manage) before standing back to an upright position, pushing through the balls of your feet.

Make sure you keep your torso as honest as possible to avoid excessive load in your back.

Common Mistakes– Pay attention to both your posture and your knee, hip and ankle alignment. Avoid excessively tilting forward on both the upward and downward phases, which will put unnecessary stress on your lower back.

Breathing– Inhale as you lower the weight down and exhale as you push back to a standing position.

Sissy squat on Sissy squat machine

A sissy squat machine helps isolate front quads and teardrop muscles, enabling you to work them out.

One of their best fitness equipment is the sissy squat machine.

This machine works to help strengthen your knees, your glutes, and quads, strengthen hip joints and knees, and your core.

For comfort, the Fitness sissy squat machine comes with extra padding. This vital feature is for calf protection, allowing you to do workout for longer, unlike when you do a squat matrix.

Another great feature is the large non-slip footplate. The plate will enable you to exercise without worrying about slipping. Also, the plate can hold heavy athletes without wobbling.

Sissy squat machine for sale is available for anyone willing to try sissy squat and also for those who want to build their muscle.

Treating Internet Addiction with Exercises

Treating Internet Addiction with Exercises

The Internet is an extremely powerful tool that has completely revolutionized our lives. However, like everything else, the internet also holds its share of challenges.

The speed and convenience that it offers have to lead to an increasingly sedentary lifestyle among people. People are spending more time on their smartphones and gadgets.

What is Internet Addiction?

Internet addiction is defined when an individual shows the compulsive need to spend a considerable time on the internet. The need exceeds to a point where other important aspects of his/her life tend to suffer.

However, this internet addiction can be combated through exercises. Performing exercise keeps your mind active, facilitate in better time managed and help you reduce your screen time.

Following are certain steps on how performing physical activities can help you with your internet addiction –

Manage your Time Well

Irrespective of the aspect, management is integral in your life. Combating with internet addiction is no exception to this scenario. Primarily you need to make a comprehensive list of things that you think might help with your situation. Now make an effort to include those things in your daily schedule. Ensure that these activities don't involve using the internet in any way.

Track Your Time

Before you devote your time to the internet, identify the time you spend online. Count hours that you spend on the internet for anything other than for work or school-related things or to maintain a healthy personal life. This will allow you to determine the time you are spending online without any specific purpose. Then divide the time into performing the various exercises while ensuring adequate rest hours.

Up Your Social Life

Today people are spending more time with smartphones than with people. This is one of the essential reasons why there is an influx of internet addiction among people. It is important to socialize with people in order to reduce screen time. You can join the gym with your buddy and make it a fun time.

The more time you invest in physical activities, the better you will deal with internet addiction. Exercises help in increasing the reduced dopamine level in our bodies and help your body and mind stay active.

You can get complete gym equipment for sales online and take a step towards a healthier lifestyle without having to go out.

However, you can certainly invite your friend to exercise with and make the whole process more fun and engaging.

The Subtle Difference Between Indoor Cycling and Spinning

The Subtle Difference Between Indoor Cycling and Spinning

People are often surprised when they realize that indoor spinning and cycling are not the same things. While they are majorly similar, there are subtle differences between the two fitness concepts.

Below we have highlighted the difference between indoor cycling and spinning.

Indoor Cycling and Spinning

Indoor cycling is a fitness regimen that gets boost your heart rates. In this form of exercise, the instructor takes you through various terrains in order to sync the rhythms of high-energy music.

Spinning, on the other hand, was introduced by American Athlete and martial arts expert, Johnny Goldberg in the early 80s. He developed this form of exercise in order to ensure adequate training during the cold season. He developed a stationary bike that allowed him to bike indoors. 

Both techniques are forms of indoor exercises and performed on stationary bikes. Moreover, both the training programs focus on lively rhythms of music.

The Primary Differences between Indoor Cycling and Spinning

The spinning bikes are designed similar to a regular cycle and come with various adjustments for handlebars, seat, pedals, etc. Since it has so many modifications, spinning bikes are apt for both beginners as well as purists. On the contrary indoor cycling, bikes are comparatively more upright with wider seats.

Unlike indoor cycling bikes, spinning bikes have a gear system that enables wheels to spin even when you are not pedaling. This will allow your tendons to respond to natural inertia by contracting added circulars and optimizing pedal strokes and maximizing inertia.

With a spinning bike, you have the option of working for more muscle groups. Since spinning bikes are designed to signify the resistance and forces offered by real bikes, they are manufactured using a transmission chain. Indoor cycling bikes, on the other hand, use of plastic or textile strips.

The transmission chain used in the spinning bikes enables realistic simulation of bicycle dynamics and renders high-stress resistance. When you use a spinning bike, it is similar to a cycling race that is happening under the gym’s roof.

Evidently, there is a notable difference between spinning and cycling indoors. With spinning, you are performing a more intense routine and obtaining better results as opposed to indoor cycling.

If you want to try a stronger routine, then spinning is ideal for you. You can easily get a spinning bike for sale on at the online store and enjoy a realistic cycling experience at the comfort of your home.

Leg Press For Glutes To Get A Better Butt

Leg Press For Glutes To Get A Better Butt

The size of a person’s butt has always been the talk of the town for ages, and even more so these days. Everyone wants to have a perfectly shaped butt but don’t realize the hard work that goes into it. Plastic surgery isn’t the best way when there is pure dedication you can show by working out on your glutes and seeing good results!

It is entirely possible to shape your butt muscles to the best of their capacity with the help of leg press exercises. This is one of the public favorites and shows promising results if done right.

If you’re trying to understand how to use leg press for glutes to get a better butt, this blog is for you. Let’s waste no time and jump into it!

Do Leg Presses Make Your Butt Better?

Leg presses are a kind of workout that specifically targets your glutes, the muscles that construct your butt. When these muscles are not put to use, they result in saggy, misshapen or skinny muscles. 

This can be fixed by including leg press exercises on your leg day to focus solely on the gluteus and help is become firm with a better shape. To make it work in the best way for you, the ideal leg press workout includes 3-5 sets of the exercise with each set having reps between 6-12 counts. This way, you can challenge the muscles and they work to recover stronger.


How Does This Work?


Equipment Used

Leg press exercises are don’t using a leg press machine and target muscles that you don’t use too actively in your daily life. There are different kinds of leg press machines for sale in the market and each of them offers a different result.

While one machine may need you to lie down, the other may need you to sit upright. No matter what the position, their job is to make the glutes the primary focus of the workout, and hence you can choose the machine you’re most comfortable using.

Your options at the gym are:

  •          The Cybex Squat Press
  •          The Inclined/Vertical Leg Press
  •          The Ntaifitness Horizontal Leg Press

All these equipment make you extend your hips, pushing your legs farther away from the body to straighten and your ankles to plantarflex while moving the sled away from your torso.

In case you can’t access a gym, you can adopt to practicing barbell squats as the barbells carrying the apt weights will train your glutes to get similar results.

Muscles Targeted

If you’re wondering which muscles are put to the test during leg press, here is a list of the muscles activated during this exercise. This means you would be primarily using these sets of muscles to push or lift weights.

  •          Quadriceps: Muscles located on the thigh.
  •          Glutes: The muscles that form your butt.
  •          Hamstring: The muscles that run from your sitting bone to the back portion of the thigh and lower leg bones.
  •          Adductors: Your inner thigh muscles.


How To Go About Leg Press Exercises

To get the best results out of an exercise, one must know how to do it right. Any amount of leg presses will turn out useless and even detrimental to your health if you don’t follow the proper technique. To avoid injury while giving your butt the best glow up, follow the instructions below:

Plant your feet on the board according to the foot positioning you’re comfortable with. Now exhale and push the sled away from your body till your knees are straight, yet soft. Never lock them out as it can be dangerous. Once your legs are fully extended, bring the sled back with slow controlled movement to your torso and you inhale.

Continue the reps with slow movements to feel the burn in your muscles as you keep your lower back planted to the base and muscles engaged.


Variations In Leg Press

Your feet can be positioned differently as per your comfort on the leg press machine; here are some of the variations:

  1. Standard Stance: Best for beginners, you place your feet shoulder-width apart on the seated machine.
  2. Sumo Stance: Feet planted wide with toes pointing outwards on the platform.
  3. Duck Stance: Position your feet in a way that forms a “V” moving outside the heels to target the hamstrings and glutes.
  4. Narrow Stance High Platform: Bring your feet together and place them on the highest part of the platform to engage muscles at the back of your legs, hamstrings, glutes, and calves.
  5. Narrow Stance Low Platform: Bring your feet together to place them on the lowest part of the platform to engage muscles on the back of your leg.
  6. ingle Leg Press Variation: Using one foot to push the weight using the heel while keeping the other foot ready in case the weight is too much for one leg. This strengthens the lower muscles.


What Not To Do

Once you know how leg press exercises work and how to go about it, there is also a list of things you should avoid doing.

  1. Don’t jump to using heavy weights before warming up with lighter weights.
  2. Keep your knees flexible and never lock them into position when upright.
  3. Never shift or sit in a position different from the one the machine is meant for. It could lead to you injuring yourself.
  4. Press in a way that your lower back and butt stay aligned and planted on the seat. If they’re coming off the base into the air you’re probably overdoing the weights.



Doing leg presses alone may not give you the results you want, but will let you have the perfect butt if it is accompanied by other exercises and a healthy diet routine. The key to seeing a significant change is to stay consistent and bring enough variation between time periods so that your glutes are challenged every time.