The leg press is a well-liked gymnasium leg train that many use in an try and construct up their glutes. The drawback is, this decrease physique train won’t do an excellent job for getting larger glutes. Here’s why. It begins with a discusion concerning the operate of the glute muscle tissues.
We know that they’re most liable for hip extension. This implies that they take the straight leg from a place in entrance of the physique to a place behind the physique. Now there’s a distinction between even the capabilities of the totally different glute muscle tissues. The glute maximus is liable for bringing the leg straight again whereas the glute medius will achieve this whereas externally rotating the hip.
The improvement of each of those glute muscle tissues is necessary if you wish to have rounder glutes.
That mentioned, once you take a look at the vary of movement that happens throughout a leg press you will note that it is rather incomplete for concentrating on the glutes. It begins from a place of about 145 levels of hip flexion and finishes with out ever attending to hip extension, or perhaps a impartial hip place for that matter.
Now whereas some will need you to consider that the stretch place is the one portion of the vary of movement that issues for improvement, that is simply plain uninformed. Full rangeo of movement coaching continues to be superior for the a number of advantages it gives over partial ROM coaching once you look past the restricted scope of simply hypertrophy. When we discuss leg coaching we positively need to make certain that we don’t forego operate within the pursuit of dimension.
Now some will let you know that if you happen to merely shift your foot placement larger up on the leg press platform that you’re going to get higher hip and glute recruitment. This is true. When it involves quad improvement, you’ll positively be higher served to have your ft decrease on the platform. Getting your ft larger nevertheless will shift the main focus extra to the posterior chain muscle tissues.
The challenge is, this nonetheless doesn’t deal with the restricted vary of movement that happens for the glutes and hip muscle on this train. In truth, it could truly make it even worse.
If you need to construct larger glutes you then could be a lot better served doing workout routines just like the hip buck or barbell hip thrusts. The cable pullthrough is one other nice train for hitting the glutes. If you need to benefit from the stretch vary of movement extra then performing an train just like the barbell RDL would even be a viable possibility.
The excessive diploma of posterior pelvic tilt can also be one other detrimental issue within the case in opposition to leg presses for constructing glutes. If the train may finally result in ache and discomfort within the SI joint, then as soon as once more, it might not be the most suitable choice so that you can construct your glutes with. There are merely higher choices like those listed above.
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Jeff Cavaliere MSPT, CSCS served as each the pinnacle bodily therapist and assistant energy coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a licensed Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
