Quads
Leg Press High Feet
The Leg Press High Feet is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 27%, quads (vastus lateralis) 17% and quads (vastus medialis) 14%.
Also known as: leg press (high feet)
How to do it
- Sit in the 45 degree leg press with your back and hips flat on the pad.
- Place the feet shoulder-width on the upper part of the platform, heels near the top edge.
- Press the platform up and release the safety catches.
- Lower until the hips are deeply bent and the knees reach about 90 degrees.
- Press back up through the heels, stopping short of lockout.
Tips
- Drive through the heels to shift more of the work to the glutes.
- Keep the tailbone down on the pad at the bottom.
Common mistakes
- Letting the heels lift so the weight moves to the toes.
- Rounding the lower back as the hips flex deeply.
- Using a short range with a heavy weight.
Muscles worked by the Leg Press High Feet
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Feet high means more hip flexion and less knee travel. A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Leg Press High Feet alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Leg Press High Feet work?
Mainly the gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), adductors and quads (rectus femoris) assist.
Is the Leg Press High Feet good for beginners?
Yes. The Leg Press High Feet is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Press High Feet?
For example the Smith Machine Box Squat, Smith Machine Squat and Smith Machine Sumo Squat. They train mostly the same muscles, some with different equipment.
How do you make the Leg Press High Feet harder?
Add weight or reps, or move on to the Vertical Leg Press and Leg Press Narrow Stance.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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