Does Leg Press Work Your Glutes?

If you feel like your glutes need a helping hand, you might want to try the leg press. We break down the proper leg press form to activate and develop your glutes.

Key Takeaways

• The leg press targets your glutes, hamstrings, and quads.
• Leg press machines keep the weight on a fixed track, so you don't need to worry about stability.
• Place your feet shoulder-width apart and higher up on the platform to place more emphasis on your glutes.
• Focus on driving through your heels and maintain a strong mind-muscle connection with your glutes throughout the motion.

See More: 7 Tips to Help You Start Going to the Gym

Does Leg Press Work Glutes?

Carriejune, founder of Minibeast, says:

"The leg press is a great way to build big, strong glutes. That is, if you know the proper form."

When you think of exercises for your glutes, what comes to mind? Squats? Deadlifts?

What about leg press?

The leg press might not be your glute exercise of choice. But it might deserve a place in your leg day lineup. It's a fantastic way to target your glutes, as well as your quadriceps and hamstrings.

That is, as long as you do it right. Many people perform the leg press in a way that favors the quads. We'll cover what you should do to shift that focus onto your glutes.

Is Leg Press Good for Glute Workouts?

The leg press is a fantastic way to train your glutes close to failure.

In part, that's because of how the leg press machine works. It guides the weight along a fixed path, which helps you lift heavier loads without worrying about balance.

Those loads can get heavy. Spend enough time in the gym, and you may well see someone pushing their lower body through some seriously intense leg press exercises.

That's helpful, because your gluteus maximus is one of the largest muscles in your body. It therefore needs to face heavier weights to adapt and grow. The leg press can be a good way to maintain progressive overload on your glutes, which is the secret to muscle and strength development.

Can Leg Press Replace Squats?

That said, the leg press alone generally isn't enough for maximum glute development. There are other exercises that you should consider incorporating into your routine, too.

For example, Romanian deadlifts are a fantastic way to load your glutes and hamstrings under high tension. Barbell hip thrusts provide peak resistance at full hip extension, which helps activate your glutes and support muscle fiber development.

And what about squats? Many people consider squats to be more effective at developing glutes than the quad-dominant leg press. Still, if you can't do squats for whatever reason, the leg press is a great alternative.

Bonus: Does Lifting Weights Burn Fat?

How Do I Use a Leg Press Machine?

Notice we specified that squats are considered more effective than quad-dominant leg presses. The standard method of doing the leg press does place a lot of focus on your quads. That's fantastic for developing massive legs, but not ideal if you want to hone your glutes specifically.

We'll cover the basic proper form first, then explore some simple variations that can shift the focus toward your booty.

What Is Proper Form for Leg Press?

Sit on the seat of the leg press machine, with your back pressed against the cushion at the back. Put your feet on the platform in front of you. Keep your feet shoulder-width apart, with your toes pointed slightly outwards.

When you're ready, release the safety handles and push the platform away. Push through your heels to shift the tension toward your glutes. Focus on your glutes, feeling them squeeze.

Keep your knees tracking in line with your toes. Don't let them cave in!

Similarly, keep your hips and back pressed against the seat. Engage your core for stability and security.

You might be tempted to push until your legs are completely straight. That's a mistake. Locking your knees can stress your joints, potentially causing injury.

Instead, stop just before you reach that point. Then lower back to the starting position, making sure to keep your motion controlled and steady.

If you want to really supercharge your glutes, try pausing at the bottom of the rep. That little pause removes momentum and forces your muscle to really work.

What Is the Range of Motion for Leg Press?

A deeper range of motion is generally better because it increases muscle activation. Try to push the platform until your legs are nearly straight, and lower it until your thighs are near your chest.

That said, you shouldn't undermine good form to try and increase your range of motion. Don't let your lower back round, hips leave the seat, or knees lock. If you can't complete the full range of motion, work on your mobility and flexibility separately.

How Do I Adjust My Foot Position for More Glute Activation During Leg Press?

Your foot placement matters more than you might think. A few minor adjustments can shift a significant amount of the load from your quads to your glutes.

First, put your feet higher on the platform. That reduces how much your knees bend and increases hip flexion. It puts more emphasis on your glutes and hamstrings.

Second, make sure your toes are pointing outwards. Don't go further than 45 degrees, though.

Third, use a wider stance, shoulder-width instead of hip-width. That's particularly good for engaging your outer and upper glute fibers, which is necessary for building rounder glutes. Remember to keep your knees in line with your toes, though.

A narrow stance, with your feet closer together and lower down on the platform, shifts the work away from your glutes to your quads. Try adjusting your stance slightly, and you should be able to feel the difference.

In fact, you can even do the leg press with just your toes on the platform. That variation is specifically for targeting your calves.

Can I Do Leg Press At Home?

The leg press might seem like a gym-only exercise. After all, it requires a bulky machine.

Not true. It's entirely possible to do leg presses or booty workouts at home.

One method uses resistance bands. Make sure to get a high-quality, sturdy band that will be able to challenge your glutes.

Lie on your back with one knee bent. Loop the resistance band around the bottom of that foot and hold the end in your hands. You can also wrap it under your neck for extra stability.

When you're ready, push your foot away, as you would with a normal leg press. Return to the starting position slowly and under control, then repeat.

Conclusion

The leg press is a great exercise for building stronger, bigger glutes. Just make sure to perform it correctly, with the right foot position and technique, to emphasize your glutes instead of your quads.

Frequently Asked Questions

What Is the #1 Best Glute Exercise?

Many people consider the barbell hip thrust to be the most effective exercise for glute activation and growth. It's a great way to isolate your glutes, and it places them under maximum tension when your hips are fully extended.

Is Leg Press Better Than Squats for Glutes?

Some people consider squats more effective than the leg press for glutes, but they can both be effective when done correctly. The leg press generally allows you to load more weight onto your glutes (and quads and hamstrings) specifically, without you needing to worry about stability.

Why Don't I Feel the Leg Press In My Glutes?

Your form might be off. Try a wider stance and put your feet higher on the platform. Focus on driving through your heels and squeezing your glutes. You can also pause at the bottom of the movement.

Keep Reading: New to the Gym? Here's What to Know Before You Go

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