04/06/2026
Foot position on the leg press. Let’s be logical about it.
Most people set up wherever they feel the strongest. That usually means feet high on the pad, heavier weight, bigger numbers. But strong and effective aren’t the same thing.
Before you set your feet, ask yourself what you’re actually trying to train.
Quads, feet low
Glutes, feet higher
Lower foot placement increases knee flexion and puts the quads through a greater range of motion. Set up with intention before a single rep is loaded. Train the muscle, not the movement.
Pick a position that serves the muscle. Not your ego.
Here’s how I cue it.
Whole foot flat on the pad. Abs braced hard. Rib cage stacked over pelvis, spine neutral. Pull yourself into the seat. Flex from the knee, control the eccentric, hamstrings to calves, pause at the bottom. Drive all the way to the top.
Heel coming off slightly? I’m not bothered as long as the midfoot stays in contact, you’re fine.
Set up with intention. Train the muscle you came to train.
And if you’re desperate to feel your hamstrings on a leg press, mate just go and do a lying leg curl. 😂
And as .fit says. BREATH
