Quad Focused Leg Press: Optimal Foot Position for Quad Growth

This article is a summary of the YouTube video ‘How to: Quad Focused Leg Press | Best Foot Position to Grow Your Quads’ by Physique Development

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Bias the quads in leg press with knee flexion and foot placement, prioritize tension on quads, maintain core, and scrape feet vertically.

Key Insights

  • The video is about biasing the quads in the leg press exercise.
  • The main focus is on knee flexion and foot placement on the platform.
  • To bias the quads, prioritize knee flexion and place the feet slightly hanging off the platform.
  • The goal is to change the mechanics of the movement to shift the tension towards the quads.
  • Maintain a braced core and pull oneself into the seat with hands during the setup.
  • Keep the glutes in contact with the seat throughout the exercise.
  • Initiate the concentric phase by driving the back through the back pad, rather than pushing the glutes through the butt pad.
  • Apply tension through the foot by scraping vertically to further bias the quads.

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Transcript

Hey guys, Coach Alex and Coach Su here with Physique Development, and today we are going to bias the quads within the leg press.

Now, the main focus within the leg press to bias the quads is going to be prioritizing knee flexion as well as the foot placement on the platform.

So when we are biasing the glutes specifically, we are biasing hip extension and then minimizing knee flexion. So it’s just going to simply change the mechanics of the movement to allow for the bias to change.

Now within this, I’m going to go ahead and have Su sit down. You’re going to follow many of the same mechanics, and as we bias quads, it’s not that your glute max is just completely turned off. It’s just that we’re going to bias the greater majority of the tension towards the quads themselves.

So we are going to find a place low on the platform. It is okay for these heels to slightly hang off of the platform.

Now do I want your feet like all the way to the very brim? Don’t think so. But to have them slightly hanging off if that’s going to allow for a greater degree of knee flexion for you, then that’s what we’ll do.

Before Su pulls this off, there’s going to be a few things from a setup perspective that we want to focus on.

We want to have a braced core. We want to be pulling ourselves into the seat very hard with our hands. And then from there, as Su lifts off the platform, she’s going to make sure that her glutes stay in contact with the seat.

As she goes into the eccentric portion, she’s going to initiate the concentric by driving her back through the back pad rather than what we would do within the glute focus of driving the glutes through the butt pad.

We are more so going to be driving the lower back through the back pad to greater bias the quads.

Now, as we apply tension through the foot itself, we are thinking to almost scrape gum off the bottom of our shoe to allow for a greater bias of quad itself. So you’re thinking to scrape vertically and it will initiate the quads in a greater fashion.

This article is a summary of the YouTube video ‘How to: Quad Focused Leg Press | Best Foot Position to Grow Your Quads’ by Physique Development