Leg Press Exercise: Proper Form for Glutes and Hamstrings

How to Use the Leg Press for Maximum Glute and Hamstring Activation

The leg press is one of the most powerful compound exercises for building lower body strength. When performed correctly, it works your glutes, hamstrings and quads in one fluid movement. Compared to squats, the leg press allows you to lift heavier loads with less strain on the lower back. This makes it an excellent mass builder for your legs.

Muscles Worked by the Leg Press

The primary movers are:

• Glutes - thrust the weight away from you
• Quadriceps - extend the knees
• Hamstrings - bend the knees
• Calves - stabilize weight on toes

Secondary movers include the adductors on the inner thighs. So you get a lot of bang for your buck with the leg press hitting all major lower body muscle groups.

Leg Press Benefits for Glutes and Hamstrings

The leg press machine offers specific benefits for targeting your glutes and hams:

• Higher glute and hamstring activation than squats
• Build strength to improve hamstring:quad ratio
• Hit maximal hip extension for glute gains
• Train heavy without taxing the lower back

Proper Form and Technique

To maximize glute and hamstring recruitment, you need to pay attention to leg press technique:

Foot Placement

Using a narrow, shoulder-width stance hits quads more. But turning toes out 15-30 degrees and using a wider stance targets glutes/hams more:

• Hit inner thighs less
• Greater glute contraction at top
• Increased hamstring stretch at bottom

Seat Position

Adjust the seat position to alter resistance curves. Sitting higher hits glutes and hams earlier. Sitting lower increases quad emphasis:

• Higher seat = hips start flexed glute/ham focus
• Lower seat = hips start neutral quad focus

Depth and ROM

Controlling range of motion (ROM) changes muscle stimulus. Going just above parallel hits quads most. But full ROM increases glute/ham activation:

• Above parallel = constant quad tension
• Below parallel = increased glute/ham stretch

Tempo

Use a 3-1-3 tempo, taking 3 seconds to lower, 1 second pause at bottom, and 3 seconds to raise the weight. This maximizes time under tension for the glutes and hams.

Best Leg Press Variations for Glutes and Hams

Beyond proper form, certain leg press variants better isolate the glutes and hams:

Wide Stance Leg Press

Using a wider foot position hits the outer glutes and inner hams more. Aim for 1.5-2x shoulder width and keep toes turned out 30+ degrees.

Heels Elevated Leg Press

Elevating heels on a board shifts tension to glutes and hamstrings. It allows greater hip extension while decreasing quad and calves involvement.

Single Leg Press

Split stance leg presses increase instability to challenge stabilizers more. This elicits higher glute/ham activation to balance against the unilateral resistance.

Jump Squat Leg Press

Explosively drive hips up while maintaining foot contact with sled. This accentuates eccentric load on hams/glutes to increase stretch and force output.

Best Leg Press Workouts for Glute and Ham Gainz

Here are two top leg press routines for building stronger glutes and hams.

Heavy Strength Leg Press Workout

Lift in lower rep ranges for pure muscle size and strength:

• Wide Stance Leg Press - 4-6 reps x 4-5 sets
• Single Leg Press - 6-10 reps x 3-4 sets per side
• Jump Squat Leg Press - 3-5 reps x 3-4 sets

Light Pump Leg Press Workout

Use higher reps and shorter rests for muscle swelling and endurance:

• Heels Elevated Leg Press - 12-15 reps x 3-4 sets
• Narrow Stance Leg Press - 10-12 reps x 3-4 sets
• Single Leg Press (1.5 count pause at bottom) - 15-20 reps x 2-3 sets per leg

Incorporating Leg Presses into Lower Body Workouts

So where does leg press fit when programming lower body sessions?

Glutes and Hamstrings Day

Train leg press after hip thrusts or Romanian deadlifts to pre-fatigue glutes and hams. This makes leg press more challenging for higher specificity:

• Hip Thrusts - 3-4 sets x 6-10 reps
• Leg Press - 3-4 sets x 8-12 reps
• Stiff Leg Deadlift - 3-4 sets x 10-12 reps

Quads and Calves Day

Include leg press after front squats to blast quads with minimal hams/glutes involvement:

• Front Squats - 4-5 sets x 6-8 reps
• Leg Press - 3-4 sets x 10-12 reps
• Leg Extensions - 3-4 sets x 12-15 reps

Full Leg Hypertrophy Workout

Train leg press first if hitting full lower body. Its compound nature makes a good multi-joint warmup:

• Leg Press - 3-4 sets x 10-12 reps
• Goblet Squats - 3-4 sets x 12-15 reps
• Romanian Deadlift - 3-4 sets x 8-10 reps
• Hip Thrusts - 2-3 sets x 15-20 reps

The Takeaway on Leg Press for Glutes and Hams

When performed properly, the leg press can target glutes and hamstrings very effectively. Manipulating foot placement, seat height, ROM, tempo and stance trains these muscles through optimal strength curves.

Swap in leg press variations that shift tension to the posterior chain. Mix in specific set/rep structures to prioritize size, strength or muscular endurance as needed.

Add leg presses to glutes/hams, quads/calves and full leg workouts strategically. This provides a strong compound lift that complements additional isolation moves.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.