Leg Press Foot Variations for Better Leg Training

leg press variationsThere is no doubt that the good old squat is the ultimate exercise to develop the size and the power of the legs. But if you have been into muscle building you know that training muscles in different ways are a must to get the best results.

The leg press is maybe the second most important weight training exercise for the lower body after the squat. It also develops strength and size efficiently. You can also lift more weights that may motivate you. Besides, it is a good alternative for squat if you have back or spine problems, since it put less stress on those areas.

Most of the people just sit into the leg press machine and use the traditional foot position. However, by changing the position of your feet, you can target one particular leg muscle more. Since this is a compound move, it is impossible to isolate one muscle group totally, but by placing your feet differently, you can put more resistance to one particular area.

The editors of stupidsimplefitness.com have put together an excellent infographic from which you can learn how different positions work different parts of your legs. Therefore, if you do these variations, you can train your entire lower body. But, keep in mind that squat and its variations are still the king of the leg exercises.

leg press foot placements

Let’s Recap

  • The standard placement works your entire leg.
  • The wide stance works your inner quadriceps and abductors.
  • The narrow stance trains your outer quadriceps and also your abductors.
  • The high placement is good for your glutes and hams.
  • The low foot placement trains your quads more.
  • And finally, by placing your feet at the edge of the platform, you can develop your calves. The advantage of these moves allow you to work with heavy weights safely, that may lead to efficient calf size development.

So, the next time you sit into the leg press machine, don’t forget to try these variations. They can be very useful if you want to develop a muscle group that does not develop as you want. If you liked these tips, you might also like our squat variations article as well.

Reference

Escamilla, Rafael F., et al. “Effects of technique variations on knee biomechanics during the squat and leg press.” Medicine and science in sports and exercise 33.9 (2001): 1552-1566.

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