Are you into exercising and you want to learn how to do leg presses for glutes like a pro? We got you covered! You don’t have to struggle any longer because we provide you with a summarized guide on how to perform leg presses in more ways than one. And, that’s not all!
We also provide you with essential information on understanding what a leg press is, in case you’re a beginner, and offer you a few extra tips on how to perform these exercises safely and easily! Let’s get right into it!
What Is a Leg Press?
The leg press is a complex weight training exercise in which the person uses their legs to push a weight or resistance away from them. The equipment utilized for this exercise is known as a leg press machine. The ability of an athlete’s entire lower body may be assessed using the leg press.
Your back is supported, and there are hand rests, so you can concentrate solely on your leg muscles. By altering your foot position on the footpads, you can easily choose which leg of your leg muscles you’ll give more attention to.
Because there is less range of motion and less emphasis on the glutes and hamstrings than with a squat, this exercise targets the quadriceps more intensely. There is also no requirement for a spotter, which can be a big plus.
How To Do Leg Press for Glutes Properly
When it comes to leg press exercises, there is more than one way to do them. You can choose from the standard leg press, high feet leg press, low feet leg press, as well as wide and narrow stance leg press.
Take a look at the list below to see how each of these exercises is performed properly:
1. Standard Leg Press
You should adjust the seat so that it is at a suitable height and angle for you. Make sure the weights are appropriate for your level of expertise by checking them, then follow the next steps:
- As a starting position, lean back and flatten your back against the seat
- Put your feet in the middle of the plate, shoulder-width apart
- In order to lower the safety catch, raise your arm
- To create a 90-degree angle with your upper and lower legs, drop the weight down toward your torso. Be sure to maintain a flat back against the seat
- Drive through with your heels to force the weight back up
- Repeat (3 sets of 10–12 reps)
- On your final rep, be careful to return the safety latch
2. High Feet Leg Press
The rear of your leg will come into focus if you raise your foot up on the plate. If you want to improve mobility and hip flex, this variant is crucial to incorporate. Your knee tension will be reduced with increased hip strength and more flexibility. Here’s what you should do to perform the high feet leg press successfully:
- Move your feet up from the middle toward the top of the plate while keeping them shoulder-width apart
- Put your toes close to the plate’s top
- Do the presses in this posture for three sets of 10–12 reps
3. Low Feet Leg Press
By putting your feet to the bottom of the plate, you may focus more on the front of your quads. You will experience more contraction in and around the quadriceps while in this position. This is what you should do:
- Turn your toes slightly outward as you lower your feet to the platform’s base
- As you lower the weights, keep your feet flat to maintain quadriceps strain
- Perform three sets of 10–12 reps
4. Wide Stance Leg Press
Your inner thigh muscles may receive greater attention during a leg press with a wider stance. If that’s what you’re looking for, follow the steps below:
- Start by placing your feet widely apart on the platform’s edge
- Then, by pressing through with your heels, carry out the standard leg press movements
- Perform 3 sets of 10–12 reps
5. Narrow Stance Leg Press
The emphasis of the leg press shifts to the outside of the quads and hips as you bring your legs closer together. This also helps when it comes to working the hamstrings and glutes. Here’s how to complete the exercise:
- Bring your feet together so that they are just about 3 inches apart to accomplish this leg push
- Next, do the leg press while gently pointing your toes outward
- Perform three sets of 10–12 reps
Useful Leg Press Tips
Before you start your leg press journey and run to your gym to try the exercises we listed above, it’s important to know what not to do as well. Spending time in the gym and exercising, in general, can sometimes be risky and dangerous if you aren’t used to it.
That is why we provide you with a few safety tips to remember when you decide to do leg presses for your glutes.
Avoiding overloading the weight is the most crucial safety advice for leg presses. Knee injuries, back troubles, and other problems might result from using a weight you can’t handle. Start with a weight that is manageable for you and increase it gradually from there.
Be careful not to overdo the weight when performing these exercises if you use them as part of a comprehensive leg routine. Never lock your knees as you stretch your legs—this is crucial to remember.
Learning how to do leg presses for the glutes safely is one of the most important things, especially if you’re a beginner and aren’t sure where to start. Luckily, you don’t have to waste time struggling to figure this out on your own.
With our help, you’ll be ready to visit the gym in no time, as well as perform this exercise like a pro without encountering any issues. All you have to do is pay attention to our guide and tips, and memorize them. That way, you can forget about wasting time and start exercising like a pro instantly!
Lazar Sretenović, an IFBB and REPs Level 3 certified trainer, specializes in personalized fitness programs encompassing weight lifting, EMS, and endurance training. With a focus on tailored nutrition and holistic well-being, Lazar Sretenović guides clients through transformative health journeys, emphasizing safety and individual goals.