Скачать или смотреть 🔽Leg Press Foot Placement – 5 Variations for Quad & Glute Focus🔥

1️⃣ Narrow High Foot Placement
Feet close and placed higher on the platform → More activation in the hamstrings and glutes, perfect for building the backside of your legs.

2️⃣ Standard Foot Placement
Feet shoulder-width apart in the middle → Balanced engagement of quadriceps, hamstrings, and glutes, the most common position for overall leg growth.

3️⃣ Wide Foot Placement
Feet wider than shoulder-width → Emphasizes the adductors and vastus medialis (inner quads), great for strengthening the inner thigh line.

4️⃣ Narrow Low Foot Placement
Feet close together and lower on the platform → Strong isolation of the quadriceps (front thighs), ideal for building the front quads.

5️⃣ Narrow Mid Foot Placement
Feet close in the middle → Puts more stress on the rectus femoris and vastus lateralis, enhancing quad thickness and outer quad sweep.

📌 Routine Guide: 3–4 sets | 10–15 reps | Rest 60 sec
👉 Simply changing foot placement completely shifts the muscle activation!

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#legpress #quadsworkout #hamstrings #gluteworkout #adductors #legtraining #legworkout #fitnessshorts #gymmotivation #fitburst