When using the leg press, DO NOT turn your toes in!
You've probably heard that turning your feet inward or outward on leg extensions and leg curls can help you direct the stimulus to emphasize the quads or hamstrings, respectively. That's true, but what's good on one machine isn't always good on another.
The leg extension and curl are open-chain exercises, meaning your feet aren't planted against a solid surface. But when you're doing the leg press, which is a closed-chain movement where your feet are planted, turning your feet excessively can create pressure that will be absorbed by the knees. For most people, the best position to start with is going to be feet shoulder-width apart and turned slightly outward, making only minor adjustments in foot position.
Of course, there are ways you can still use foot position to shift the focus from one area of the thighs to another. A low foot position more effectively focuses on the quads, because there's less hip extension and greater knee flexion, while a high foot position better hits the glutes and hamstrings with more hip extension and less knee flexion.
Wider stances, which are a favorite of long-limbed lifters, work the inner thighs and glutes more strongly; conversely, a closer stance better targets the outer thighs.
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Even at this stage i was unsure about my physique, i was insecure and unsure about whether id compete or not. People tell you, you look good and that but you know what your capable of and you know that your able to take it that much further. I always think about sessions i didnt go hard enough in and i get pissed off at myself for not doing more.
It looks ugly, it looks painful... but this is a f***cking Deadlift PR (200kg)💪🏻
First PR since my injury 10 months ago 🤩. Only 4 months after the last surgery 😬
Road is still long until the full recovery. But so good to feel this again! 🤗
Hi! I’m Gonzo and I want to share a “How to NOT” squat 500 lbs. It’s simple: 1) Doubt yourself. 2) plan your ditch 3) get hung up on the way out and burn needed energy 4) go down slower than normal 5) on the way down way slower, lose a tiny bit of tightness, or better yet, don’t even get the weight back and in a up-right position before you even begin the lift 6)get pulled forward by the weight 7) drop weight on you properly set (this is a must on how not to squat or how “to” squat). Boom! 💥 I have now taught you how to NOT squat big weight and make an ass of yourself in a gym. You’re Welcome. Bang bang. Life’s good. #fitfam#gym#powerlifting#lift#liftheavy#roysecitygym
🎥: 475x4 today, all time PR, and with some more leverage work I know there’s more there. We just getting started 🤙🏻
First time really deadlifting somethin heavy after I tweaked my MCL 8 weeks ago. Could barely walk the next few days but injuries don’t have to stall progress. Train intelligently, stay within your means, always put the work in, your body will thank you.
This picture is quite dramatic but I liked it aha.
Currently at the airport and going to Italy for a few days, I’m so excited as it’s one of my favourite places. Also I love the food there so much I’m so excited to eat a pizza and some pasta, fitness can take a break for a few days.
Remember guys holidays are a break and enjoy yourselves, you won’t lose all ur progress xx