Feet position when squatting/leg pressing for glutes

[Pericles]

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

Sensation and soreness do not mean you're growing your glutes

 

[fisther69]

Sensation and soreness do not mean you're growing your glutes

Well then

 

[xpoc]

Jump to 4:45

 

[xpoc]

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

 

[xpoc]

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

Not sure it this is a joke or not...but if it is serious, do they really have guys who are glute specialists? hammy specialists? rear delt? stapedius specialists? OK for real now. I know there is science that supports sensation and soreness don't factor into hypertrophy. Jordan Peters talks about that and I am a big JP fan. But there is a degree of appreciation for broscience. For years, science has disproven broscience only to later support it (chasing the pump for example aka metabolic stress). So from my BRO science POV, I would say that nothing fires my glutes more than step back lunges on the smith machine using traditional hypertrophy rep ranges 8-12 per leg. And performed until form starts breaking down (close to failure).

 

[Pericles]

Not sure it this is a joke or not...but if it is serious, do they really have guys who are glute specialists? hammy specialists? rear delt? stapedius specialists? OK for real now. I know there is science that supports sensation and soreness don't factor into hypertrophy. Jordan Peters talks about that and I am a big JP fan. But there is a degree of appreciation for broscience. For years, science has disproven broscience only to later support it (chasing the pump for example aka metabolic stress). So from my BRO science POV, I would say that nothing fires my glutes more than step back lunges on the smith machine using traditional hypertrophy rep ranges 8-12 per leg. And performed until form starts breaking down (close to failure).

Considering he has a PhD and wrote the only book on the planet about glute training i would say he's the fucking glute guy

 

[Pericles]

Not sure it this is a joke or not...but if it is serious, do they really have guys who are glute specialists? hammy specialists? rear delt? stapedius specialists? OK for real now. I know there is science that supports sensation and soreness don't factor into hypertrophy. Jordan Peters talks about that and I am a big JP fan. But there is a degree of appreciation for broscience. For years, science has disproven broscience only to later support it (chasing the pump for example aka metabolic stress). So from my BRO science POV, I would say that nothing fires my glutes more than step back lunges on the smith machine using traditional hypertrophy rep ranges 8-12 per leg. And performed until form starts breaking down (close to failure).

Glute Lab: The Art and Science of Strength and Physique Training (Book)

Improve your physique, build lean muscle, increase strength—Glute Lab is the all-in-one glute training system that will teach you how to do all this and more.The gluteus maximus is the largest and most versatile muscle in the human body. In addition to being aesthetically appealing and...

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[taz]

There are certainly factors that can enhance or even more directly target one area over another. And while there are some various methods that can give you an overall “This should work” opinion, still the best answer lies within your own body and ability to connect with the muscle.
Try different positions or even target different exercises. If you can connect with something and you can feel it working then that’s all that matters. That might be something you were told by another expert, or it could be your own experience. Every body is different so what works for some people may do nothing for others.
Grab helpful hints here but do most of your research using your own body.
Might take longer but probably save you time in the long term.

 

[xpoc]

Considering he has a PhD and wrote the only book on the planet about glute training i would say he's the fucking glute guy

Not questioning his creds. Just had no idea this was even a thing. I was smug when I said, "rear delt specialist" or stapedius which is the smallest muscle in the body, but I suppose, based on this, you could dissect the body and become a specialist at individual bodyparts. Do you know if Contreras work supports or contradicts the youtube vid I posted by Meadows and Coach Kass?

 

[Biggerp73]

Not questioning his creds. Just had no idea this was even a thing. I was smug when I said, "rear delt specialist" or stapedius which is the smallest muscle in the body, but I suppose, based on this, you could dissect the body and become a specialist at individual bodyparts. Do you know if Contreras work supports or contradicts the youtube vid I posted by Meadows and Coach Kass?

Contreras promotes to barbell glute bridge as the #1 glute exercise

I've tried searching for anything from him that indicates his view of foot position but couldn't find any

 

[Muay Thai]

feet high on the legpress platform together sissy stance and then sumo stance apart will do some, but there are better exercises for this

 

[headtrainer]

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?

For glutes when squatting it’s best to use a smith machine so you can get your feet further out in front of you. A wide stance, not a close stance, works the glutes better. Same rule applies with leg press—put your feet high and wide on the platform if you want to target the glutes more. If you really want to target the glutes do some Bulgarian split squats and some
one-leg at a time leg presses ( place foot high on platform).

 

[headtrainer]

Contreras promotes to barbell glute bridge as the #1 glute exercise

I've tried searching for anything from him that indicates his view of foot position but couldn't find any

The glute bridge and hip thrust helps tone the glutes but it won’t work the glutes nearly as good as Bulgarian split squats, lunges, and one-leg at a time leg presses.

 

[alfresco]

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

Looks like step-ups, squats (wide stance) and hip thrusts are for the win.

That is my interpretation from a quick scan. Would love get feedback from other people on this.

Thanks for posting this Buck.

 

[alfresco]

Sensation and soreness do not mean you're growing your glutes

This cannot be stressed enough. Good shout out.

 

[Pericles]

The glute bridge and hip thrust helps tone the glutes but it won’t work the glutes nearly as good as Bulgarian split squats, lunges, and one-leg at a time leg presses.

You clearly don't understand biomechanics bc your statement is flawed

 

[Pericles]

For glutes when squatting it’s best to use a smith machine so you can get your feet further out in front of you. A wide stance, not a close stance, works the glutes better. Same rule applies with leg press—put your feet high and wide on the platform if you want to target the glutes more. If you really want to target the glutes do some Bulgarian split squats and some
one-leg at a time leg presses ( place foot high on platform).

More nonsense

 

[headtrainer]

You clearly don't understand biomechanics bc your statement is flawed

WRONG! Biomechanics doesn’t account for everything. For example, go do 15 work sets of weighted hip thrust and tell me how sore your glutes get the days following the workout. The following week do 15 work sets of Bulgarian split squats or one leg at a time leg presses and tell me what you learned. If done properly, you will learn that the split squats and one leg at a time leg presses made your glutes a whole lot sorer than hip thrust. Like Arnold stated: do a bunch of sets for a particular exercise (to the point of getting sore afterward) in order to learn which part of the body it’s working the most. Hip thrust are NOT as effective as Bulgarian split squats and one leg at a time leg presses when it comes to stimulating the muscles of the glutes. Wide stance bench squats also nails the glutes/posterior chain. But the first two exercises I mentioned are the absolute best—along with lunges.

 

[headtrainer]

Looks like step-ups, squats (wide stance) and hip thrusts are for the win.

That is my interpretation from a quick scan. Would love get feedback from other people on this.

Thanks for posting this Buck.

Step ups are another good glute exercise.

 

[TheOtherOne55]

the only reason glute bridges and hip thrusts are a thiiiing right now is because of Bret Contreras. Extremely well respected coach who has studied glute training (the science and broscience) for a decade.

Also, Bulgarian is heavily dependant on your positioning and where you are leaning. Some guys feel split squats and lunges in their quads, others feel it in there hammies. Super subjective on the FEELING in any of those movements. Do heavy glute hip thrusts and tell me u feel that anywhere else other than your glutes. In terms of glute BUILDING, it is elite compared to any other exercise. Yes lunges, split squats, stepups will activate glutes, but not to the degree of any thrusting movements.