The glute bridge is one of the best exercises for your butt. However, some people find it uncomfortable or even painful. If this sounds like you, try the leg press. You can apply all the same principles as the glute bridge to get a great shot of fat-burning and muscle-toning.
The leg press for the glutes is an aggressive exercise that focuses on the muscles of the lower body, especially the glutes and hamstrings. It is a compound exercise that also recruits other muscle groups, but the glutes are in the spotlight during this exercise. Variations of the leg press include the kneeling squat or Smith machine squat, as well as the seated leg press, which may be easier on your lower back.
Many fitness experts say that the side leg press is likely to be the most effective leg press variation to target your glutes. Because you’re lying on your side during exercise, your quads and hamstrings are less active, causing your glutes to exert more force to press the platform upward.
Glutes are used primarily for running, walking, jumping, and adding shape to the back of your legs. The glutes are made up of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. The glutes are involved with hip extension (moving the legs away from the body), lateral rotation of the hip (twisting at the waist), and abduction (movement away from the center of the body).
These exercises are for those people who need to attack the glutes from different angles and also for anyone who may have difficulty with hip flexors. Using a leg press allows you to actually sit back on the machine and place your glutes in a very stretched position. This exercise does not require you to use much weight, so use a weight that you can handle.
Table of Contents
- 1 What is the Leg Press Machine?
- 2 Potential Benefits Of Leg Presses
- 3 Leg Press Exercises for the Glutes
- 4 Tips For Targeting Glutes on Leg Press
- 5 Summary
What is the Leg Press Machine?
The leg press mimics standard or weighted squats and is easy to use. This machine is especially useful for beginners who wish to strengthen their legs with weights. It has safety latches and a seated design that make it more user-friendly than a barbell.
There are two types of leg presses: the incline and cable. The cable machine comes with weights built in that can be adjusted using a pin. Round weights are required for the incline machine.
These machines are similar in their functionality, despite the differences in appearance. Both machines can be used for leg press workouts.
Variations of the Leg Press Machine
All commercial gyms have at least one leg press machine. Although they are all leg presses, however, there are three different types of leg presses in terms of shape and purpose: horizontal and vertical leg presses, and 45-degree leg presses.
Of these three presses, the 45-degree leg press is the best for building muscle mass for most people. The ability to change the weight of the plates is very flexible plus the fixed path helps you do flexible exercises with the right volume.
You can make small adjustments to the position of your feet, where you focus, and how you do it. This will change the muscle load during the exercise and you can use it to target the desired muscles.
Potential Benefits Of Leg Presses
Leg press machines provide a compound, effective lower-body workout. This lower-body workout targets your glutes as well as other leg muscles like the quads, calves, and hamstrings.
Strength training with leg press machines can help with knee extension, flexibility, and balance recovery. This machine has many great benefits for leg muscles.
Your gluteal muscles facilitate your daily hip movement. They are vital for mobility. They can support a healthy back, healthy hamstrings, and a healthy spine.
These butt muscles are often neglected and underutilized. This is especially true for those who sit all day to work. Your glutes can even become weaker if you sit all day. You can reduce this effect by doing some lower body exercises like the leg press.
The leg press machine can give your quads a great workout. This is great because quad strength can power any extension of the knee or straightening. Quad strength can support healthy cartilage in the knee by enhancing quad strength.
While you can get a nice workout from doing heavier weight on the leg press, there is a lot of benefit in doing reps with lighter weight. For example, doing more repetitions will help build endurance for your glutes.
However, there are ways to make this exercise work for your glutes even if you’re using heavier weights. Follow these tips and keep reading to find out what they are!
Leg Press Exercises for the Glutes
The leg press machine can do more than you think. Different areas of your glutes can be targeted by leg press foot placement. You may have better control of your upper leg development and growth by adjusting the foot position.
Here is a list of leg press exercises for the glutes.
Standard Leg Press
You can start by learning how to use a standard leg press. Then, you can add variations to your leg press as you go.
Set up the leg press machine with smaller than usual weight plates. Sit down and place both feet on the platform with a shoulder-width distance between them. Push with both feet up to release the latch, then place one foot on the floor. Lower with one leg. Do this movement 8-10 times.
- You can adjust the height and angle of your seat to make it comfortable. Make sure you check the weights to ensure they are appropriate for your level of skill.
- For the starting position, sit back and press your back against the seat. Place your feet shoulder-width apart on the middle of the plate.
- Push up to lower the safety catch
- To create a 90-degree angle between your legs and your upper and lower legs, reduce the weight toward your body. Your back should be flat against the seat.
- You can increase your weight by pushing through with your heels. For 3 sets of 10-12 reps, repeat the process.
- Make sure you return the safety latch from your last rep.
Leg Press Feet High
Placing your feet higher on the foot pad will encourage the hamstrings and glutes to activate, helping to relieve tension. This pose also actively maximizes the glutes on the seated leg press. This exercise is a great alternative to deadlifts and helps a lot with hamstring curls. High feet leg press also helps you lift as much weight as possible.
Your butt should be flat against the chair and not raised during the exercise. Your legs should form an angle of about 90 degrees at the knee. If you put your foot too high on the plate, it will strain your glutes; Too low puts unnecessary pressure on your knees.
With the right workouts, the seated leg press for glutes using a high foot position will help you achieve peachy butts.
Your focus will shift to your back leg if you move your feet higher on the plate. This variation is important if you want to improve motion and flexibility around your hips. Flexibility and hip strength can help reduce tension around the knees.
- Place your feet shoulder-width apart, then move them upwards from the center towards the top of the plate.
- Place your toes close to the top of the plate.
- For 3 sets of 10-12 reps, perform the presses in this position.
Low Feet Leg Press for Glutes
Move your feet toward the bottom of the plate to give your quads more attention. This position will allow for more contraction around your quads.
- Place your feet on the platform and lower your heels. Turn your toes slightly inward.
- To keep your quads tense, keep your feet flat while you lower the weights.
- Do 3 sets of 10-12 reps.
Wide Stance Leg Press for Glutes
You can place more emphasis on your inner thigh muscles by having a wider stance when you press the leg.
- Begin by extending your feet outwardly on the platform’s edge.
- Next, push your heels forward and perform the usual leg press motions.
- Do three sets of 10-12 reps.
Narrow Stance Leg Press for Glutes
The focus of the leg press is moved to the outside of your quads and hips when you bring your legs closer together. It also helps to strengthen the glutes, hamstrings, and quadriceps.
- For the final leg press, place your feet about 3 inches apart from each other.
- Next, extend your legs outwardly and do the leg press.
- Do 3 sets of 10-12 reps.
Single-Leg Variation To Target The Butt
This can be dangerous. It can cause injury if you turn your back and twist in the chair. Don’t do it!
Single-leg variations can cause your butt to be a little sensitive. These are very popular and have led to many people trying to use the machine in a way it was not intended to be used. For example, if you place your upper body sideways, as shown below.
How can you make a single-leg variation of the leg press that targets your glutes while remaining safe for your body?
While you can still use the same cues, make sure that your back is straight and aligned in the chair.
Instead of sitting in a normal position on the leg press machine, I prefer to angle my toes so that my knees are pointing out. This allows me to focus more on my glutes. (Imagine taking a wider stance sumo-squat and then dropping one leg off the platform).
This gives me the same angle that the earlier “sitting twisted inside the seat” videos, but it doesn’t compress your spine by twisting in a chair. Instead, you’ll be sitting normally.
Single-leg press that targets the glutes is something I enjoy doing. I use lighter weights for this purpose. I activate the muscle at first and then finish it at the end. In between, I prefer to do heavier sets of glute-focused, wide-stance leg presses.
A unilateral strength training method is available with single-leg variations. Each leg is targeted at the same time, so each leg does the same amount. This can create a muscular balance between your legs.
- You can set up your leg press machine with a smaller weight plate than normal.
- Place your feet shoulder-width apart on the platform. To release the latches, push up with both your legs and then place one foot on the ground.
- Perform 8-10 reps by lowering the platform using one leg.
Tips For Targeting Glutes on Leg Press
To better target your glutes while squeezing your legs with standard 2 legs, you can try a wider stance and place your feet higher on the board. Wider leg presses can focus more attention on your inner thighs. Start by spreading your feet out to the outside of the platform. Then, perform a normal leg press by pushing through with your heels. Do this movement for 3 sets, 10-12 times each.
Besides that, refer to the following tips when you want to do leg presses that focused on the glutes:
- Pay attention to creating a comfortable posture for your back while exercising: There are many variations with leg press machines, you can do any leg exercise that targets the glutes that you feel are suitable but pay attention to creating comfort for the back. Most leg presses have an adjustable backrest. You can adjust the lift angle and incline to create the most comfortable for your back during the exercise. Experts recommend adjusting the back of the chair to an upright position to exercise the glutes. This pose helps your upper body lean forward relative to your legs, so it creates a lot of hip rotation, which helps a lot for the glutes.
- Try to squeeze your thighs close to your chest: For maximum activation of the glutes, try to press your legs and not lift your hips off the chair. Go so deep that your thighs are pressed against your chest, the deeper the better.
- Consider using weight plates from the lowest level: The gluteal muscle has the most load-bearing capacity in the human body, as it is the largest muscle. Therefore, it should not be difficult to use weight plates on medium. However, to avoid injury and ensure endurance and flexibility for the glutes, it is best to start from the lowest level. Use small weights, increasing the number of reps. Then when lifting weights, reduce the number of reps accordingly to avoid muscle strain or even muscle tear.
- 8-12 reps on the leg press for maximum glute gains: Aiming for 8-12 reps on the leg press can help you maximize your glutes. Of course, the number of repetitions for each set, or the number of sets for each training session will depend on your endurance as well as how long you have practiced. However, set a goal to be able to train for strength. Pick a weight that’s heavy enough that you’ll fail in about 12 reps. The average for everyone to effectively target the glutes on the leg press is 5-10 reps per set.
- The frequency of training for leg muscle exercises that focus on the glutes is 1-2 times per week. The frequency of exercise will greatly affect the effectiveness of your glutes training. Still know the goal is to develop maximum glutes, but if the frequency is less than 2 times per week, it is not effective, more than it can cause overload for the glutes. The glutes leg press isn’t the only exercise you can do to get a peach. If you’re not interested in this leg push, you can try exercises like squats or glute hip thrusts.
The leg press machine can be used as a simple piece of equipment in the gym. The leg press machine works the largest muscles in your legs like the glutes. These important muscles are essential for daily activities and hip movement. You can also strengthen your quads with the leg press, which will help support your knee flexibility.
These leg exercises for glute strength are a complete approach. Experts recommend these leg exercises to both beginners and professionals. You can do them all or just one to focus on a specific area of your leg.
For the best result and to make real progress, you should be working out for 45 minutes to an hour. You’ll be glad you exercise this important set of muscles, no matter what you do. Before you start any new exercise program, make sure your doctor approves.
Listen to your body, and be safe! It is possible to injure your body by trying weights, so be careful!
These are the things that you should avoid when trying leg presses.
- Do not twist or position your body in a way that is different from what the chair was designed to do.
- Do not press too low so that your lower back curves or your butt touches the seat.
- Do not use a large weight without first warming up with a lighter weight
- Do not lock your knees in a straight position.
Leg presses are a great exercise to add to your lower body workout routine. This exercise targets the glutes and hamstrings, which are both key muscle groups to focus on when building a strong, healthy lower body. Incorporating leg presses into your workout routine is a great way to build mass in your glutes and hamstrings.
If you’re looking for ways to add a bit more variety to your glute training, and want to include an exercise that is effective for hypertrophy, then you should consider the leg press.