Anatomy of the Leg Press Glutes and Hamstrings Let's start by discussing the anatomy of the exercise. Yet, I'm also going to tell you the main benefits of this movement (specifically related to quadriceps development), so if those align with your goals, then the leg press absolutely has a place in your program. I’m not saying the leg press is a bad exercise, but I'm going to tell you in this article why it's not the best leg exercise for overall development. But should it be? Generally speaking, probably not, but it depends on your individual goals as well as any physical limitations or injuries you may have. The leg press is often used as a foundational lower body exercise in people's training programs. There are a variety of different leg press machines in gyms, but when we talk in bodybuilding and weightlifting terms about the leg press, we're really talking about the 45-degree leg press, or the “sled,” as it's sometimes called. The one-legged version is effective both from a safety standpoint and for correcting lower body strength and size imbalances. Leg presses can be done either two legs or one leg at a time.When doing the leg press, keeping your butt on the seat and your head back on the pad throughout every set is important for minimizing the risk of lower back and neck injury, respectively. That said, the leg press is not a great move for glute or hamstring development. The leg press is a good tool for focusing on quadriceps development, specifically the “teardrop” portion (vastus medialis muscle) on the inner part of the thigh down by the knee.Note: The above video was recorded as a Facebook Live tutorial in conjunction with the Train With Jim Full-Body Shortcut to Size program.
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