Leg Press Foot Placement Cheat Sheet 🦶 (Quads vs. Glutes)

22 Jan 2026 · 0 min

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0:29

In this short instructional video, Eric Roberts explains how different foot placements on the leg‑press machine target specific muscle groups. Placing the feet low and close together emphasizes the quadriceps. Positioning the feet high and far apart shifts focus to the inner thigh (adductors). Setting the feet high and close together activates the glutes. He also advises pulling the body down into the machine during the press to protect the lower back and enable heavier lifts. The video serves as a quick cheat sheet for lifters to adjust foot placement for desired muscle activation while maintaining safety.

When you put your feet low and close together on the leg press, you're going to work more of your quad. When you put your feet high and far apart, you're going to work more of your inner thigh. When you put your feet high and close together, you're going to work more of your glutes. And when you pull yourself down into the machine, you're going to protect your lower back and lift heavier weight.