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Old 04-05-2014, 05:30 AM   #1
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Default Leg Press Foot Position???

Hey dude's, here's my question.

On the leg press, should your toes be pointed straight or should they be pointed slightly outward?

Whats better for your knees?

Thanks in advance.
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Old 04-05-2014, 06:52 AM   #2
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Foot angle doesn't affect knee health too much. What you need to think about is keeping your knees in line with your toes and not inside. Push them out < > as you come up.
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Old 04-05-2014, 07:31 AM   #3
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To add what ltl said you push knees out to avoid lumbar flexion under load which turns into snap city.
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Old 04-05-2014, 08:52 AM   #4
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Personally when I put my feet high and wide on the plate I get more hamstring work.
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Old 04-05-2014, 08:55 AM   #5
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I actually do leg press differently from the squat. I put my feet right next to each other and straight, and I keep my legs close together too. It's very similar to Branch Warren in this video-



When I used to do leg press like squats, with feet facing out slightly and pushing my knees out, I found it hit my hips and lower back hard and not in a good way. When I do them the way I do them now it hits my quads pretty well. The ROM is not very big because the knees come straight towards the chest.
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Old 04-05-2014, 01:54 PM   #6
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I've always put my feet very close to the top of the press, this allows me to feel a better stretch in my hamstrings. And my toes have always been angled out a bit, almost pointing to the corners. I'm not too sure why I've always done it this way but it's what feels most natural to me and I've never had any problems.
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Old 07-04-2014, 08:27 AM   #7
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I have my place my feet shoulder with toes pointed out
Slightly which works the whole quad,the major difference
is I push off with my heels just as you would with squats.
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Old 07-04-2014, 04:48 PM   #8
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Your foot position will vary depending upon your goals. Higher placement means more emphasis on hamstrings and glutes, low placement is quad accentuating, while wide foot placement works adductors, gracilis, etc. Regardless of placement, I never let the client's knees cross over thr plane of their toes. I also stress that the knees need to be tracking in the same direction as the toes for knee safety. For example, if we're looking for adductor and ham work as a priority, I'll place their feet high and wide with toes pointing at 11 and 1 o' clock left to right. Be sure to not let your legs bend medially as you perform the exercise and keep your hands off your legs as well. Stability cones from the add and abductors, not your hands if you want full development.

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Last edited by andycfd; 07-04-2014 at 04:51 PM.
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Old 07-04-2014, 06:36 PM   #9
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Quote:
Originally Posted by andycfd View Post
Your foot position will vary depending upon your goals. Higher placement means more emphasis on hamstrings and glutes, low placement is quad accentuating, while wide foot placement works adductors, gracilis, etc. Regardless of placement, I never let the client's knees cross over thr plane of their toes. I also stress that the knees need to be tracking in the same direction as the toes for knee safety. For example, if we're looking for adductor and ham work as a priority, I'll place their feet high and wide with toes pointing at 11 and 1 o' clock left to right. Be sure to not let your legs bend medially as you perform the exercise and keep your hands off your legs as well. Stability cones from the add and abductors, not your hands if you want full development.

Andy
Knees can actually travel past the toes with no harm if the person has the mobility for it, all they have to focus on was the second thing you pointed out which is that the knee should not cave in.
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Old 07-04-2014, 09:23 PM   #10
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Quote:
Originally Posted by BravenFenix View Post
Knees can actually travel past the toes with no harm if the person has the mobility for it, all they have to focus on was the second thing you pointed out which is that the knee should not cave in.
I'd agree that it isn't a big deal if the knees pass the toes, but all the other info in Andy's post is really solid. It's a good idea to mess around with foot placement on the leg press. The inherent stability compared to the squat means you can get away with lots of different placements and see how it feels. Personally, if I'm leg pressing the whole goal is quad size, hence my use of a closer stance with my feet straight and parallel.
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