Leg Press Variations To Target The Quads & Hams

One of my personal favorite Mass Building leg exercises is the Leg Press.

Now I agree that good old fashion barbell squats are “The King” of leg exercises, but leg presses are a great complementary exercise that you can do along with squats.

In fact, if you want to try a killer combo, do leg presses right after you finish doing squats in your next leg workout. Trust me… your legs will get an insane workout!

As for the Leg Press exercise itself, there are some different variations that you can do by changing your feet positions.

Typically the lower you place your feet on the foot plate the more you’ll work your quadriceps. And the higher your place your feet the more you’ll work your hamstrings.

Target Quads or Hamstrings with the Leg Press

In the video below I’m working out with my nephew David and my better half Trish and we go over and demonstrate the different Leg Press Variations. We also cover the ones you should use based on your training goals and body type.


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About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

7 Comments

  • sam

    Reply Reply

    I physically find it very uncomfortable when using leg press machines, but I’ve been doing the king of exercises (back squats) for a few years, with good results. Do you think it would be a good idea to do back squats with different feet positions?

    Great video.

      (Quote)  (Reply)

  • Sandy

    Reply Reply

    Hi Lee,

    I heard from another reputable trainer that doing the leg press can put too much press and torque through your knees. What is your opinion?

      (Quote)  (Reply)

  • sam:
    I physically find it very uncomfortable when using leg press machines, but I’ve been doing the king of exercises (back squats) for a few years, with good results.Do you think it would be a good idea to do back squats with different feet positions?

    Great video.

    Sure, you can mix it up and include different stances in your squat workouts.

    When you use a wider stance you’ll work more hips, glutes, and hamstrings. When you use a closer stance you’ll work more quads.

      (Quote)  (Reply)

  • Sandy:
    Hi Lee,

    I heard from another reputable trainer that doing the leg press can put too much press and torque through your knees. What is your opinion?

    Most people I know can do the leg press with no knee problems at all. But what’s important is not what others say, but how do you feel when you do leg press?

    If you find them hard on the knees then try varying your foot position like was shown in the video. If that still doesn’t help and you are still having knee problems then use another leg exercise instead.

      (Quote)  (Reply)

  • Solomon Lee

    Reply Reply

    Dear Lee

    I recently came across your 7 week deadlift cycle that you posted on your blog some time ago. It looks really awesome, but it seems to lack some information. How many times a week should I do the workout? Do I implement the deadlift cycle into my regular gym workout, or do I do the cycle on its own without a separate workout regime? I would be so grateful if you could clear these up for me

      (Quote)  (Reply)

  • I just tried this method with push ups and that got intense really quick! I am sure that this will build some mass really fast. Thanks for the tip

      (Quote)  (Reply)

  • Hassan

    Reply Reply

    Sandy,

    I think its true. Read this and heard it as well.

      (Quote)  (Reply)

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