I feel like I am using mostly my quads wehn I squat and leg press.
how can i activate the glute muscles more?
I am going below paralell on squats, and on leg pres especially i cannot seem to feel it in my hamstrings or glutes...
my lower quad has lactic acid buildup (fatigue) no matter how i position my feet.
my quads are dominating as far as mass is concerned too, i have overbearing tear drops
03-26-2009, 10:17 PM #1
Glute activation during Squats and Leg Press
03-26-2009, 10:22 PM #2
Do you like to read?
Low bar squat - <3cm below rear deltoid, works hammies and glutes more.
Wide stance - ditto.
My suggestion is to sit back as much as possible when you squat and push through your heels.
Also, try using high foot placement on the leg press and, again, pushing with the heels as opposed to the balls of your feet.
Last edited by eedre; 03-26-2009 at 10:25 PM.My Journal:
03-26-2009, 10:24 PM #3
- Join Date: Sep 2008
- Location: Tennessee, United States
- Age: 37
- Posts: 139
- Rep Power: 140
On both excercises you need to focus on pushing with the middle to heel of your foot. It is common to lean foward while squating and to push with the ball of the foot when doing leg press. Focus on shifting the weight futher back on your foot and it will activate the glute/ham more.www.rightchoiceimports.com
03-26-2009, 11:08 PM #4
03-26-2009, 11:28 PM #5
- Join Date: Mar 2009
- Location: Fort Worth, Texas, United States
- Age: 34
- Posts: 2,165
- Rep Power: 1414
03-26-2009, 11:42 PM #6
03-26-2009, 11:57 PM #7
thanks for the help guys!
i was afraid to put my feet off the top edge of the leg press platform, but i was trying to get them as high as i could to use my heels to drive more than the balls of my feet.
also, on squats, i do use the balls of my feet somewhat, but i don't lean forward at an unsafe angle.. i find that i can use my heels more when i angle my feet out like this \ / instead of | | like it should be.
ill definitely check my foot placement.
03-27-2009, 10:58 AM #8
03-27-2009, 11:16 AM #9
- Join Date: Oct 2003
- Location: Tampa, Florida, United States
- Age: 32
- Posts: 660
- Rep Power: 226
rzr, your feet don't have to be parallel when you squat. point your feet wherever is comfortable-as long as your knees track with your toes, you're fine.
also, eedre, in my experience, a wide stance promotes squatting between the legs, while a narrow stance promotes squatting behind the legs. so reccomending a wide stance and sitting back seems kinda awkward to me, YMMV.
04-07-2009, 07:03 AM #10
- Join Date: Oct 2007
- Location: Arizona, United States
- Age: 31
- Posts: 14,005
- Rep Power: 41707
Use standard feet placement, focus on bearing more weight on your heel instead of your forefoot. It is just that simple. Don't resort to awkward stances or equipment, just focus more on your center of gravity.
And you will get a far better hamstring workout from straight leg dead lifts than any form of squats. Don't rely on squats for hamstring work.BMBC
"The State is a gang of thieves writ large." - Murray N. Rothbard
"Tu ne cede malis, sed contra audentior ito" - Mises
04-07-2009, 12:08 PM #11
04-07-2009, 12:38 PM #12