Foot placement for leg press or hacks

[future]

People can seemingly perform their reps on the leg press or hack squats without much consideration to their foot placement.

1. High placement will bring in the glutes and ham more. A person must be careful while lowering the weight that their body doesn't role up causing potential damage to the lower back. Drive hard with the heals when extending.

2. Low placement can be really productive for the quads. Generally it can be very dangerous because the toes will be moving much further past the knees. Go light with higher reps to avoid any patella damage.

These two placements can create additional exercises for people with limited equipment.

 

[Big_BK]

Good post. The guy i train with who is a bodybuilder trying to go pro always has me do low narrow stance on hack squats and it KILLS my quads opposed to how i usually do them with a wide squat stance.

 

[SaiBoT]

When I did hack squats, i used to do it with my heels lifted (a Sissy squat kinda thing), the next day i would always feel sore at quad level specially the lower insertion. Oh and never had knee problems because i did them with absolut control.

 

[musketeer]

Probably best to find a point in the middle where you are most comfortable/ strongest.

 

[SouthernLord]

I love hacks, but the angle of the foot pad of my gyms hack destroys my knees no matter how I place my feet.

 

[fortunatesun]

Single leg press takes a little getting used to but is effective at isolating your lower body even further. It was designed for lazy mofos like myself that don't like spending time on loading up the machine. Intensity > than.

SL, what about the barbell version of hack squats? Old school but it works - one of those exercises you know how to do but never think about when the time comes

 

[future]

My ass gets in the way.

 

[future]

When I did hack squats, i used to do it with my heels lifted (a Sissy squat kinda thing), the next day i would always feel sore at quad level specially the lower insertion. Oh and never had knee problems because i did them with absolut control.

Many people will be able to do that. BUT its the exception to the rule.

 

[Big_BK]

I love hacks, but the angle of the foot pad of my gyms hack destroys my knees no matter how I place my feet.

Yeah it hurts at first you gotta get used to stretching that much and getting that deep in the hole. Start with light weight and work your way up. I was having trouble with just 1 plate per side at first but it was after some intense squats.

 

[SouthernLord]

Yeah it hurts at first you gotta get used to stretching that much and getting that deep in the hole. Start with light weight and work your way up. I was having trouble with just 1 plate per side at first but it was after some intense squats.

It's the angle of the pad and not the exercise. My old gym had a great hack. This hack really kills my knees in bad way. I can front squat and sit on my ankles with no knee probs, so It isn;t a depth issue.

 

[SouthernLord]

Single leg press takes a little getting used to but is effective at isolating your lower body even further. It was designed for lazy mofos like myself that don't like spending time on loading up the machine. Intensity > than.

SL, what about the barbell version of hack squats? Old school but it works - one of those exercises you know how to do but never think about when the time comes

I've done these in the past and they pump the shit out of my quads. I haven't done them in a while since they are too hard to do lol. AAP suggested I super set walking lunges with these

 

[fortunatesun]

I've done these in the past and they pump the shit out of my quads. I haven't done them in a while since they are too hard to do lol. AAP suggested I super set walking lunges with these

Ya, he's always thinking, that guy.

 

[RottenWillow]

People can seemingly perform their reps on the leg press or hack squats without much consideration to their foot placement.

1. High placement will bring in the glutes and ham more. A person must be careful while lowering the weight that their body doesn't role up causing potential damage to the lower back. Drive hard with the heals when extending.

2. Low placement can be really productive for the quads. Generally it can be very dangerous because the toes will be moving much further past the knees. Go light with higher reps to avoid any patella damage.

These two placements can create additional exercises for people with limited equipment.

Brother I say NO hipsled should even have high placement deadpedals. Damn that puts your lower back in a disadvantageous position. Just too risky.

I think it's just so much safer to keep a your feet in the middle. Going particularly high or low is an advanced technique.

 

[future]

Depends on the person. But yes people do underestimate the idea that machines CAN hurt you. Totally agree that it can cause the glutes to round especially if not flexible but still some merit. Like many exercises people need to be aware of their medical history and proceed from there...or higher a trainer to watch over them.

 

[artificialaspirations]

too much stress on my knees. Squats and its variations only for me now.

 

[future]

Have you used varied foot positioning? Thats really the point of the thread. It could help.

 

[artificialaspirations]

yes I have. I had a pop on a cybex machine a few months ago and haven't been back since.

 

[SaiBoT]

I'll take a minimum of 3 workouts to adjust to a foot placement or any press movement for legs, for example if i would start doing walking lunges now, even with just 10lbs dumbells i would have inner thigh cramps or/and knee stress, but after a few workouts i know i adapt and can take full advantage of the exercise being it increased strength and beginning of hypertrophy.