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Leg Press foot placement

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Rhez
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2008/05/16 22:09:06 (permalink)
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Leg Press foot placement

Today i was having a chat with another guy about the angle of the feet on the leg press, he noticed that my feet where stick out at an angle of about 30 degrees the same as when i squat, he seems to think that i should maybe of had my feet straight ahead.

He was not insistent about it, but it got me thinking, so should they be at an angle, straight or does it not really matter.

It is a 45 degree leg press BTW.
#1

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    s man
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    RE: Leg Press foot placement 2008/05/16 22:47:43 (permalink)
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    Diffrent foot placing moves the intensity to a diffrent part of the quad for me mate.

    Close together with feet at 11 and 2 hits the tear drop for example.

    All the things I say are what I have done and what I have found instead of what i have read.
    #2
    Rhez
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    RE: Leg Press foot placement 2008/05/16 23:00:50 (permalink)
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    Thanks, so would feet straight ahead work the outer quad more? that is the part i need to get to start to grow a bit more.
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    ElfinTan
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    RE: Leg Press foot placement 2008/05/16 23:03:43 (permalink)
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    I like to keep my feet straight on Leg Press but I position them in various places (still straight) on the plate depending on what I'm doing. Close, wide, high. Try different stances, a different one each week and see where you are sore the next day
    #4
    LMC
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    RE: Leg Press foot placement 2008/05/16 23:39:47 (permalink)
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    Angle of feet won't have much of a bearing on parts of the quads works, however width or position will, like ElfinTan says.

    High on the plate will place more emphasis on the glutes, providing you come down far enough and have sufficient ROM.
    Feet low down on the plate will place more emphasis on the quads, though too low will mean additional stress going through your knees so not recommended.
    A wide stance will incorporate the adductor muscles (inner thighs)

    Merely turning your feet in or out will simply place you at a mechanical disadvantage resulting in less weight shifted.

    To emphasise the tear drop (vastus medialis), a shorter or partial ROM can be used. This muscle is (claimed to be) responsible for the last 10-15% of extension at the knee so partial reps or 1¼ reps will place more emphasis on it.
    I've seen many physios using partial ROM on closed and open chain exercises to rehab clients recovering from knee surgey.
    #5
    s man
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    RE: Leg Press foot placement 2008/05/17 00:11:39 (permalink)
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    ^^Agree but if you sit in a chair and turn your feet outwards you will feel the strain in your tear drop hence why I feel it helps to do them in that position to hit them.

    All the things I say are what I have done and what I have found instead of what i have read.
    #6
    Rhez
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    RE: Leg Press foot placement 2008/05/17 08:26:56 (permalink)
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    Thanks all, some great info.

    I nearly always get doms in my inner thigh, i mostly use a stance with feet slightly wider than shoulder width apart. so i guess that as my outer thigh is somewhat lacking it may be an idea to switch to a narrower stance, correct.

    I do manage to get full ROM knees very close to chest, foot placement is usually to the top of the foot plate, i will move it down slightly next session.

    #7
    stephen77
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    RE: Leg Press foot placement 2008/05/17 14:23:27 (permalink)
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    ORIGINAL: s man

    ^^Agree but if you sit in a chair and turn your feet outwards you will feel the strain in your tear drop hence why I feel it helps to do them in that position to hit them.


    but the question is will your tear drop have increased muscle gain over other parts of the quads due to placing your feet outwards. I doubt it,even though you may get a bigger burn in that part of the muscle.
    #8
    s man
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    RE: Leg Press foot placement 2008/05/17 16:30:57 (permalink)
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    Does the bigger burn not indicate stress and breakdown on that part of the muscle??

    Surely if you are getting doms there with a diffrent foot placing but nothing in neutral you are targeting it more?

    It is very easyr for the larger muscles of the legs to take all the strain away from the movement so although it is not going to solely hit the tear drop it is going to activate it some what more imo

    I am following the principles of Charles Glass and I would not argue with the results and changes he has made to the bodies of even the seasoned pro body builder.
    post edited by s man - 2008/05/17 16:33:02

    All the things I say are what I have done and what I have found instead of what i have read.
    #9
    stephen77
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    RE: Leg Press foot placement 2008/05/19 08:36:51 (permalink)
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    I would disagree with some of the stuff charles class has wrote in magazines. though magazines tend add a little contraversy to get you to buy them.

    the bigger burn does not indicate more stress or breakdown in that muscle part. Just greater blood flow being trapped in.
    now if you cahnge width and hieght of the feet it will effect the ratio of quads to hams to glutes etc. but not the individual parts of the quad to a significant degree.
    #10
    Aaron Hallett
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    RE: Leg Press foot placement 2008/05/19 11:16:15 (permalink)
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    i know of a few guys who use a staggered foot placement approach... one foot is placed higher than the other and switched on the next set.
    they say it ensures that one leg doesnt take most of the load (aka strong/dominant side).

    Sponsored MuscleXcess Athlete 

     
     
    #11
    ElfinTan
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    RE: Leg Press foot placement 2008/05/19 12:17:40 (permalink)
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    ^^^ That is a killer! Really good. Anyone ever done SUPER SLOW reps on leg press. And I mean slow...down in around 10 - 15 secs and bang it back up. Moderate weight max of 5 reps. LOVE EM
    #12
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