When you step onto the leg press machine, one of the most important things to pay attention to is your foot placement. Different foot placements, target different muscles so position your feet depending on which muscle you want to work. This article shows you the 5 different foot placement variations on the leg press as well as the correct leg press form and some common mistakes people make when doing it.
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Muscles worked during your leg press
Leg press is a great exercise and targets a lot of different muscles. Primarily, the leg press works the quadriceps however it also targets the glutes, hamstrings and even the calves. How amazing! However, what if you wanted to focus some muscles more. How do you do that?
Different Variations of Your Foot Placement on a Leg Press
There are many foot placement positions during a leg press exercise and the purpose of placing your feet in different areas is to stimulate different muscles. Here are the 5 different foot placement position to focus on different muscles.
Normal Foot Placement On Leg Press
What are the Target Muscles for this Foot Placement?
This is the most all round option for your legs. It’s primary target is the quadriceps but also engages the glutes and hamstrings throughout the movement. If you really want the most out of this exercise, focus on getting more repetitions done and perform full range of motion. A common mistake that I have seen people do is adding more weight then they can lift. This results in poor form and I often see people place their hands on their knees to help push the weight. Don’t do this and instead decrease the weight but have good form. We will talk about proper form of leg press later in this article.
Where Exactly to Position the Foot?
Position your feet on the middle of the platform shoulder width apart. Your toes should be pointed out slightly. As you do your reps, be sure to keep your feet flat on the platform.
Wide Foot Placement On Leg Press
What are the Target Muscles for this Foot Placement?
With this foot placement, you will be targeting your glutes and hamstrings. This foot placement engages the inner thigh muscles including the vastus medialis oblique (VMO) and adductors. With this stance, ensure that you knees are pointing out to the side to maintain your technique. This stance also requires a lot of inner thigh flexibility so if you’re feeling to much pressure, you are going to deep. Keep practicing this foot placement and over time you can aim to get those thigh perpendicular with the floor. If you have an injury or you are feeling extensive pressure on your inner thigh muscles, I wouldn’t recommend this foot placement on the leg press.
Narrow Foot Placement On Leg Press
What are the Target Muscles for this Foot Placement?
The leg press already targets the quads, but if you want even more quad engagement, go for the narrow stance. During this position you will be targeting the outer thigh muscles. The range of motion will be limited because as you go down to the bottom of the movement, your thighs might collide with your stomach. One common mistake that people might make throughout this stance is lifting their heel of the platform. When your heel is off the platform, it can leave you unbalanced and reduces your ability to perform a controlled rep. You also lose force production. So, always keep your feet flat on the platform.
Where Exactly to Position Your Feet?
Place your feet in the middle of the platform, roughly hip width apart. Have your toes pointing out slightly and go as deep as you can with this exercise. As said previously your range of motion will be limited.
High Foot Placement On Leg Press
What are the Target Muscles for this Foot Placement?
If you want to engage your glutes and hamstrings to a greater degree on a leg press, this foot placement is best for you since it requires additional hip flexion and extension. Of course, you’re not completely isolating the glutes and hamstrings, you will be working your quads a lot. However, with this additional hip extension, it may also engage the lower back. According to CoachMag, keeping your back firmly against the seat will reduce the strain on your lower back and instead will engage your glutes more. If you do feel stress on your lower back or already have an injury, I would recommend trying a different foot placement.
Where Exactly to Position Your Feet?
Place your feet high on the platform about shoulder width apart or slightly wider. Your toes should be pointed out slightly and your back should placed firmly against the seat. If your back does come of the seat, reduce the range of motion or decrease the weight.
Low Foot Placement On Leg Press
What are the Target Muscles for this Foot Placement?
Opposite to the high foot placement, this actually reduces the hip flexion and extension and increase the range of motion in the knees. This results in a higher degree of quads engagement and a reduction in hamstring and glutes involvement throughout the exercise. Having your feet too low on the platform might also cause your knees to travel further in front of your toes. So, if you do have problems or injuries with your knee, avoid this foot placement. To reduce the stress on the knee, have a low foot placement but not too low till the point where your heels are of the platform. This also requires ankle mobility so make sure you’re doing your ankle mobility warmups before this exercise.
Where Exactly to Position Your Feet?
Place your feet flat low on the platform about shoulder width apart (I have also seen people do with a narrow width). Remember, don’t lift your heels off the platform.
A Quick Summary of the Foot Placement on a Leg Press
| Different Foot Placement Variations | What Muscles They Target |
| Normal Foot Placement On Leg Press | Quads, Glutes and Hamstrings |
| Wide Foot Placement On Leg Press | Inner Thigh, Glutes, Hamstring |
| Narrow Foot Placement On Leg Press | Quads, Outer Thighs |
| High Foot Placement On Leg Press | Glutes, Hamstrings |
| Low Foot Placement On Leg Press | Quads |
Target Specific Muscles with this Foot Placement Variation on Leg Press
| The Specific Muscles You Want to Hit! | The Corresponding Foot Placement |
| Quads | Normal, Narrow, Low |
| Hamstrings | Normal, Wide, High |
| Glutes | Normal, Wide, High |
Proper Leg Press Form
Most people who work out on leg press machines often have no idea how to use them properly. This can cause serious injuries and you simply wont be able to see any gains. Here is how you should perform the leg press exercise with correct form:
- Sit on the leg press machine with you against the pad and your bottom should be flat and against the seat. Pick any one of those foot placement mentioned above and place your feet on the leg press platform. Ensure that your feet are flat against platform at all time.
- Grab the assisted handles on the side with your hands to provide support throughout the exercise.
- Push the platform away from you with your foot. Remember to keep you heels flat throughout this.
- Slowly extend your legs, keeping your back firmly against the seat. Keep extending until there is a slight bend in your knees. Pause at the top of this movement. Be sure not to completely extend your legs as doing so will cause increasing stress on your knee.
- Slowly return to the starting position while bending your knees, keep your back firmly against the seat and your feet flat on the platform.
- Aim for three sets of 8-15 reps.
Common Mistakes On a Leg Press
You want to see gains fast? Do you want to do leg press without getting injured? Then don’t make these mistakes that a lot of people do. Here are some of the most common errors people tend to make when doing a leg press:
Hands On Knees
As mentioned previously, this is a very common thing you see at the gym where people place their hands on their knees to push the weight. Instead hold the assisted handles on the side and decrease the weight. Remember, proper form will help you see results faster.
“Partial Reps Equals Partial Results”
You can put a ridiculous amount of weight on the leg press, but what’s the point if you can only move an inch. There is no benefit of that, instead aim for a full range of motion. Reduce the weight if you have to and perform proper reps with correct form.
Heels Coming Off The Platform
As previously said, make sure your heels don’t lift off the platform. If this happen, you will cause increase strain on your knees and it will reduce your ability to perform a controlled rep.
Don’t Full Extend Your Legs
Avoid fully extending your legs to the point where your knees are straight. Don’t lock out your knees, instead keep your knees slightly bent. This is because the weight that you are lifting will be directly shifted from your muscles to the joint. This can lead to serious stress on the knee and increases the chances of injury.
So, using proper leg press foot placement can help you focus on specific muscle groups and maximize your results. Good Luck!
