Quad Engagement on the Leg Press

If you’re not doing squats, the leg press is a good alternative to build your quads.

What is the Leg Press The leg press is pushing a weighted platform with your feet while seated on a sliding seat that moves along an inclined track. Depending on where you place your feet, the leg press can hit different lower body muscles. In this guide we’ll go over how to engage your quads on the leg press to get more activation and growth.

Quadriceps Anatomy

The quadriceps, or quads, are 4 muscles at the front of the thigh:

1. Rectus Femoris: Goes from the hip to the kneecap.

2. Vastus Lateralis: Runs along the outside of the thigh.

3. Vastus Medialis: On the inside of the thigh.

4. Vastus Intermedius: Under the rectus femoris.

Mainly the quads extend the knee, straighten the leg. They also help flex the hip, bring the thigh closer to the body.

Quad Engagement on the Leg Press

The quads are engaged on the leg press but the level of engagement varies with foot placement on the platform.

Generally the quads are the main muscles extending the knee on the leg press. As you push the weight away your quads contract to straighten the leg. But not all quad muscles are engaged equally. The rectus femoris which also helps with hip flexion is less active since the hip is already flexed at the start of the movement.

How to Engage Quads: Tips and Tricks

1. Lower Foot Placement: Placing your feet lower on the platform increases knee flexion and decreases hip flexion, more quad emphasis and less glute and hamstring involvement.

2. Narrow Stance: Bringing your feet closer together targets the outer quads, especially the vastus lateralis. A narrower stance also reduces adductor and abductor involvement and makes the quads work harder.

3. Pause at the Bottom: Pausing at the bottom of the leg press eliminates momentum, increases time under tension for your quads and mind-muscle connection. This focus ensures maximum quad contraction as you press back up.

4. Add Resistance Bands: Adding resistance bands increases tension at the top of the movement where the quads are usually less engaged. The instability from the bands also forces your quads to stabilize the knees throughout the movement.

5. Use a Squat Wedge: A squat wedge raises your heels, increases ankle dorsiflexion (bringing your toes closer to your shins). This will give you a deeper range of motion and more quad activation by reducing calf involvement.

Conclusion

The leg press is a great machine to build bigger and stronger quads. Adjust your foot placement and use these tips to engage your quads and make each rep count. Choose a weight that challenges you and maintain proper form and control to get the most out of it and minimize the risk of injury.