Feet position when squatting/leg pressing for glutes

[Biggerp73]

There is a trainer on IG who has been saying that if you want maximal glute activation when squatting, you should have a narrow stance

What do y'all think?

Also - best foot position when leg pressing for glutes?

And - better for glutes - leg presses or squats?

 

[cage99]

What their definition of narrow? Like possibly 12” apart? My knees couldn’t take the pressure from doing that at all!

Cage

 

[Biggerp73]

What their definition of narrow? Like possibly 12” apart? My knees couldn’t take the pressure from doing that at all!

Cage

This is the post I was talking about

N1 Education on Instagram: "I’ll try to keep this short so you can focus on the swipes. . Before I present all our data I wanted to discuss the current research and interpretation of that data. This will hopefully make it clear to people that have b

3,271 likes, 30 comments - n1.education on March 21, 2022: "I’ll try to keep this short so you can focus on the swipes. . Before I present all our data I ..."

www.instagram.com

 

[Pericles]

The studies they used don't equate for a lot.of things. Just looking at the front squat vs back squat depth would change emg. The wider out the feet are( outside of the hips) the less the glute has time to be loaded under stretch and the adductor magnus takes over to extend the hip.

 

[Reno911]

This isn't going to answer your question but I think it's wise to consult with a good PT that understands weight training. He will be able to tell you if your hips are internally or externally rotated. This will allow you to use the stance that works best for your limit wear and tear/shearing on the hip joint.

This is of course if you want to train a long time. If you want to be in and out by the time you are 35 then let er' rip and do whatever.

For glute development, get a Booty Builder. No joke.

 

[fisther69]

Just point your toes out…

 

[krman]

Feet position also has a lot to do with hip mobility and ankle mobility when it comes to squatting. I don't think there's a catch all for every person. Everybody's body and mobility is different. If we were to take 30 of us and take x-rays of all of our hips, we might have 30 different x-rays depending on how our body's have developed over the years. I think the best for squats while trying to get full activation of the glutes is as narrow stance as you can comfortably do while not sacrificing form at all. Just my opinion as a PTA.

 

[Dave Perez]

High and wide...push with your heels...

 

[luki7788]

squats and leg presses are not hams exercises, even when the foot is placed high on the platform, and so most of the work will be done by quads

 

[alfresco]

The only time my glutes got sore from anything is squatting on a Smith machine; bar directly over hips, torso perpendicular to the ground, knees out, inline with, directly in line with the torso and perpendicular when in a deep squat, ass to the ground, toes pointed out.

Probably not explaining this correctly. I think there is a name for this (sumo squats?) but for the life of me I can’t remember for sure. I would scour the internet but my reception here sucks.

Maybe someday here knows what I am talking about.

Hope this helps.

 

[fisther69]

Ok, I see a lot of people answering this question from a very bodybuilding standpoint.

Try this..just humor me..

Set up for squat. Go low bar. Your stance doesn’t matter at all. Point your toes OUT. Squat down to a bench. Sit on the bench…full stop/pause. Stand up with full emphasis on the posterior chain.

Do 10-20 sets of 3 like this with proper weight and your ass and hams will be on fire halfway through the workout. My workout consist of a heavy day and a reps day..heavy day I pretty much just consider posterior chain day..rep day I do high bar for high straight bodybuilding reps and with bands and i fell pretty much all quads

 

[Berst]

unilateral leg press on a horizontal sled works well for glutes, I use a Med X which has separate foot pads, but it is about 40 years old. Not sure what other similar machines there are.

 

[Berst]

unilateral leg press on a horizontal sled works well for glutes, I use a Med X which has separate foot pads, but it is about 40 years old. Not sure what other similar machines there are.

this is with a very large rom.

 

[Pericles]

This isn't going to answer your question but I think it's wise to consult with a good PT that understands weight training. He will be able to tell you if your hips are internally or externally rotated. This will allow you to use the stance that works best for your limit wear and tear/shearing on the hip joint.

This is of course if you want to train a long time. If you want to be in and out by the time you are 35 then let er' rip and do whatever.

For glute development, get a Booty Builder. No joke.

I think u mean retroverted or anterverted

 

[Pericles]

Just point your toes out…

U would get less torque and activation from the glutes doing this. Kelly Starrett, squat university and Chad Vaughn have all said the same thing. BUT this depends on how retroverted your hips are. Some people can only get deep with toes out

 

[fisther69]

U would get less torque and activation from the glutes doing this. Kelly Starrett, squat university and Chad Vaughn have all said the same thing. BUT this depends on how retroverted your hips are. Some people can only get deep with toes out

I explained further in my next post on how to make it work

 

[Reno911]

I think u mean retroverted or anterverted

I suppose that would cause internal or external rotation.

 

[juggy38]

Kas is a pretty smart motherfucker….I don’t know the answer, but he uses science and his training experience.

He’s like the lower lat and glute specialist lol

 

[buck]

From the EMG info i have seen over the years it points to having a bend in the hip of 105 degrees and/or wide stance for the most glute activation. Along with toes pointed out. Stance mattered far less for the quads as the degree bend of the knee was most important. With 90 degrees getting the most activation for the quads.

Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review

The gluteus maximus (GMax) is one of the primary hip extensors. Several exercises have been performed by strength and conditioning practitioners aiming to increase GMax strength and size. This systematic review aimed to describe the GMax activation levels ...

www.ncbi.nlm.nih.gov

 

[Pericles]

Kas is a pretty smart motherfucker….I don’t know the answer, but he uses science and his training experience.

He’s like the lower lat and glute specialist lol

No he isn't. Contreras is the glute specialist. Dont insult him.