The leg press is a staple in most gyms, but many people use it in a way that mainly works their quads. If your goal is to build stronger, rounder glutes, you’ll need to make a few adjustments. The leg press can effectively target your glutes when you use the right tips and techniques. By adjusting foot placement, controlling range of motion, and driving through your heels, you shift tension away from quads and onto glutes. This guide covers setup, form, mistakes to avoid, and variations.

Why Use the Leg Press for Glutes

The leg press is a safe and beginner-friendly way to load your lower body. Unlike squats, it doesn’t put as much stress on your lower back, which means you can focus more on your glutes without worrying about balance or form breakdown. By changing how you set up and perform the movement, you can shift tension away from the quads and onto the glutes where you want it.

Setting Up the Machine for Glute Activation

Start by sitting back into the seat and ensuring your hips and lower back stay in contact with the pad throughout the movement. Adjust the backrest so you feel supported but still able to reach a comfortable range of motion.

Next, position your feet higher on the platform than you normally would. Keep them about hip-to-shoulder width apart and angle your toes slightly outward. This setup increases hip flexion, which is the key to getting your glutes more involved.

Tips and Techniques for Proper Form

Focus on Foot Position

Foot placement makes all the difference. Placing your feet higher on the sled puts more work on your glutes, while a slightly wider stance allows your hips to open up and engage the muscles better. Keep your knees tracking in line with your toes at all times.

Control Your Range of Motion

Lower the platform slowly until your hips start to round or your back begins to lift off the pad. Stop just before that point. At the top, don’t slam your knees into a hard lockout. Instead, straighten them softly and squeeze your glutes for a strong finish.

Drive Through Your Heels

Think about pushing the platform away with your heels, not your toes. This simple cue instantly shifts tension into the glutes and hamstrings. Keep your feet flat and spread your weight evenly, but focus on that heel drive to really light up your glutes.

Use Your Core and Brace Properly

Before lowering the sled, take a deep breath and brace your core like you’re about to be punched in the stomach. Keep your ribs tucked down and your back glued to the pad. This not only protects your spine but also gives your glutes a stable base to work from.

Add a Pause for Better Activation

Instead of bouncing out of the bottom, pause for one to two seconds. That little hold removes momentum and forces your glutes to do the heavy lifting when you push the platform back up.

Keep a Mind–Muscle Connection

Don’t just go through the motions. Actively think about squeezing your glutes during every rep, especially at the top of the movement. The stronger your mental focus, the better your activation and results.

Adjust Tempo for Growth

Slowing things down makes a huge difference. Try a 3–1–1 tempo: three seconds lowering, one second pause, one second up. This keeps your glutes under tension longer, which is exactly what drives muscle growth.

Common Mistakes to Avoid

It’s easy to turn the leg press into a quad-dominant move without realizing it. Here are some mistakes to watch out for:

• Feet too low on the platform: shifts the load to your quads instead of glutes.
  
• Knees caving in: can cause pain and reduce glute engagement.
  
• Bouncing the weight: takes tension off the muscles and risks injury.
  
• Rounding the lower back: puts stress on your spine and reduces glute work.

How to Progress for Glute Growth

Building muscle means gradually doing more over time. For the leg press, aim for 3 to 5 sets of 8 to 15 reps. Start with a weight that challenges you but still allows clean form. Try to add a small amount of weight each week or squeeze out one or two extra reps.

Training the leg press one to two times per week is plenty for most people when combined with other glute-focused exercises like hip thrusts or Romanian deadlifts.

Variations to Try

If you want to keep things fresh and continue challenging your glutes, try these variations:

• Single-leg press: balances out strength differences between sides and improves glute activation.
  
• Pause reps: hold at the bottom for two to three seconds before pressing up.
  
• 1.5 reps: lower all the way down, come halfway up, drop back down, then drive to the top.

Elevate Your Leg Press Routine with Megastar Fitness

To maximize your glute gains, you’ll need the right equipment to support your workouts. At Megastar Fitness, we offer high-quality fitness machines designed to take your leg press exercises to the next level. Consider upgrading to our Megastar Leg Press Machine for a durable, ergonomic design that enhances glute activation and supports your form during heavy lifts. Our machines are crafted with precision for optimal muscle engagement, ensuring you get the best results every time you step up to the sled.

FAQs

What rep range works best for glutes on the leg press?

Stick to 8–15 reps per set. This range gives your muscles enough tension and volume for hypertrophy while still allowing you to control the weight with proper form.

Can the leg press replace squats or hip thrusts for glutes?
It’s a great addition, but it shouldn’t replace them completely. Use it alongside other glute-focused moves for the best results.

How do I know if I’m working my glutes and not just my quads?
You’ll feel more tension in your hips and glutes when your feet are higher and you push through your heels. If your quads are burning but your glutes aren’t, adjust your setup.

How often should I do the leg press for glutes?

One to two sessions per week is plenty for most people, especially if you’re pairing it with other lower-body exercises.

Conclusion

The leg press can be more than just a quad builder. It becomes a powerful glute-building machine with the right setup, cues, and techniques. Focus on foot placement, controlled depth, heel drive, and a strong squeeze at the top. Apply these tips and techniques consistently, and you'll notice a difference in your glutes.