The third action of the glutes is carrying out hip external rotation. This is a great substitute for deadlifts and hamstring curls. It lets you perform three different exercises at a maximum of 1000 lbs. Once positioned on the seat and backrest with their feet on the platform, the lifter can allow the carriage to descend and push it back up with their legs. Here’s the Amazon link for the Hip Circle. I must admit I’ve never heard of vertical leg press until now, I had to look it up! Weight calves raises: 7 Amazing Instagramers’ Butt Transformations That Show What’s Really Possible! You can also put on a glute band to encourage extra hip abduction during the entire movement. As the hip musculature’s primary function is hip extension, seeking out ways to increase the range of motion of the leg press is a fantastic way to use your glutes more. It looks very similar to the leg press machines I’ve used except for the angles. Check out my article on the 9 Best Leg Press Alternatives. It secondary hit your quadriceps and calves. Quick note: I personally dislike the rubber glute bands shown above, and much prefer the Hip Circle: it’s much thicker, longer-lasting, and slides on and off much easier (you can use the fabric slide to adjust its position, and flip it down when you want the grip to keep it stationary). Important note: This study was done using the barbell back squat, but we can likely infer similar takeaways for the leg press since it’s a similar squat-pattern movement. while also possessing key safety features such as rotating handrails and a reinforced back support. Vertical Leg Press (Glute Emphasis) This content is only for Members. There are 3 different actions that the glutes do while you perform the leg press: By emphasizing one or more of these actions during the leg press, you can force your glutes to do more work than they otherwise would. I find this angle targets my hamstrings and glutes more and allows for a greater range of motion, as opposed to a regular leg press. Performing additional hip abduction by setting your stance width wider than usual will significantly recruit greater amounts of gluteal muscle fibers. There are many exercises similar to the leg press that target the glutes. Before diving into how to use your glutes during the leg press, here’s a quick summary of how these muscles work during the lift. Above all, remember to always sink your reps deep in order to encourage your glutes to work to their full capacity. For me I find that this is when the glutes are quite stretched (as if you were in the bottom part of a squat). That said, some gyms only have a seated leg press. This site is owned and operated by PowerliftingTechnique.com. See How Yours Compares Against These Magic Ratios, What Is Hip Dip? You should feel a leg press done from this position in your glutes more than a leg press which is done with your feet close together,  low down on the board, and pushing through the fronts of your feet. Vertical leg press on the smith machine while training legs today. I like to do single leg presses that target the glutes only on lighter weights and I do it to activate the muscle at the beginning and then as a finisher at the end. Therefore, the leg press can isolate quads more directly, whereas the squat target multiple muscles at once. The outer part of your glutes also keep your knees in line with your feet, as your calves help out your quads a bit to help straighten your knees. The vertical leg press allows for stance variations to target specific muscle groups more intensely. By performing deeper reps and reaching greater hip flexion angles, your glutes will have to oppose the increased hip flexion by performing more hip extension. 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