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Proper Form for Glute-Focused Leg Press:
- Starting Position: Sit on the leg press machine with your back flat against the pad and feet positioned higher and slightly wider than shoulder-width on the platform. This setup shifts emphasis to the glutes and hamstrings.
- Foot Placement: Put your feed higher than you would on a normal leg press. Keep your heels firmly planted and point your toes slightly outward to engage the glutes more effectively.
- Engage Your Core: Brace your core and grip the handles for stability.
- Pressing Motion: Push through your heels to extend your legs, fully engaging your glutes and hamstrings. Avoid locking out your knees at the top.
- Peak Contraction: Pause briefly at the top while squeezing your glutes.
- Controlled Lowering: Slowly lower the weight until your knees reach about a 90-degree angle or slightly deeper, keeping tension in the glutes.
Common Mistakes:
- Placing Feet Too Low: This shifts emphasis onto the quads rather than the glutes. Keep feet higher on the platform.
- Locking the Knees at the Top: Hyperextending the knees can increase the risk of injury. Maintain a slight bend.
- Lifting the Hips Off the Seat: Keep your lower back and glutes in contact with the pad to prevent spinal strain.
- Using Too Much Weight: Excessive weight can lead to improper form and reduced range of motion.
- Rushing the Movement: Perform slow, controlled reps to maximize glute activation.
- Letting Knees Cave In: Ensure your knees track in line with your toes to avoid unnecessary joint strain.
Glute Focused Leg Press
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