Leg press back pad angle matters more than people think. Changing how upright or reclined the back pad is doesn’t change the exercise, but it does change which joint does more of the work. • More upright back pad → More knee flexion at the bottom → More quad demand • More reclined back pad → More hip flexion at the bottom → More glute involvement The key is joint angles in that bottom position. A deeper stretch sensation doesn’t always mean more muscle contribution. Use the back pad (as well as

🦵 Foot Placement & Muscle Emphasis Leg Press • High Foot Placement → Emphasizes glutes & hamstrings • Low Foot Placement → Emphasizes quads • Wide Foot Placement → Emphasizes adductors (inner thighs) Smith Machine Squat • Feet Forward (greater forward lean) → Emphasizes glutes & hamstrings • Feet Under Bar (more upright torso) → Emphasizes quads • Wide Stance → Emphasizes adductors (inner thighs) Size & Shred Program 👉 deltabolic.com | Andrew Kwong

How to use the leg press correctly: Legs VS. Glutes Setting the back pad to the lowest position and placing the feet higher on the platform increases hip flexion, which targets the glutes and hamstrings more. Placing the feet wider with toes pointed outward creates external rotation of the femur, increasing activation of the inner-thigh adductor muscles. Raising the back pad and placing the feet lower on the platform increases knee flexion, leading to greater emphasis on the quadriceps. Placing

✅Try these leg press variations for a complete leg workout!Here is a short version of the leg press machine variations for different muscle groups:• Abductors: Wide stance leg press•Quads: Narrow stance leg press, low foot placement leg press• Glutes: High foot placement leg press with toes pointed forward• Hamstrings: High foot placement leg press with toes pointed slightly outAdjust the weight and number of repetitions to target different muscle groups and goals. Warm up before and cool down a