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How To Target Your Glutes With A Leg Press Machine

How To Target Your Glutes With A Leg Press Machine

What’s your favorite booty building exercise? Of course, the key to toning and lifting your bum is to switch up your workout routine.  mixing up your fitness routine. What many people don’t know is that the leg press machine can actually be a great way to target your gluteal muscles. If you’ve been passing over the leg press machine at the gym, here’s how you can use it to your advantage.

What Is The Leg Press Machine?

What exactly is the leg press machine? While it’s essentially designed for training the legs, it's a weighted platform that you can put your feet on and push against. The great thing about this type of machines is that it allows for an easier training experience. Just think. It's hard to master movements that target these muscles when you using barbells or free weights. The leg press machine targets the hamstrings, quadriceps and gluteal muscles. Learning a few variations can easily turn this into a mean butt building machine. 

How To Target Your Glutes

When using the leg press machine to build your glutes it's all about where you position your feet. By simply shifting the placement of your feet this changes the muscles that are loaded. For instance, during a standard two leg press opt for a wider stance and put your feet higher up the board. Place your weight on your heels rather than the balls of your feet. You’ll feel the leg press in your glutes more than your legs.

Single leg variations on the leg press machine are also helpful. Start with a light weight press to warm up and activate the glutes. Keep your back and butt pushed back. Then you can work your way to heavier presses. Avoid locking your knees when leg pressing because this can result in injuries. Small variations are important because it changes how the muscles are loaded. Do heavier sets towards the end of the rep.

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