The hip dominate leg press is a powerful exercise that targets the glutes and hamstrings, while also engaging the core and lower abs. This exercise is performed on a leg press machine, where the feet are positioned at a wide aspect of the platform, providing a stable base for the legs and a gentle curve in the lower back.
A Brief Background
The hip dominant leg press originated from old weightlifting techniques that focused on recruiting the hamstrings (inner Thigh muscles) and glutes to power the movement of the legs. This approach was later adapted for use in cardio workouts and strength training.
How to Perform the Exercise
To perform the hip dominate leg press, start by siting in the leg press machine with your feet shoulder-width apart. Lower the weight to the bottom of the platform, keeping the heels on the ground. Push up through the heels and try to fully extend the hips. Avoid arching the back to keep the stress off the back muscles. Repeat for the desired number of reps.
Muscles Targeted
The hip dominate leg press primarily targets the glutes and hamstrings, but also works the core, lower abs, and adductors. Engaging the adductors helps to maintain proper form during the exercise, ensuring that the glutes receive the majority of the work.
Advantages
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It is an excellent exercise for building core and lower abs strength, as it requires maintaining a neutral spine during the exercise.
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It can help to improve your overall balance and coordination, as it requires precise movements and control.
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By targeting the glutes and hamstrings, the hip dominant leg press helps to alleviate lower back pain, as it takes the strain off the lower back muscles.
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It can also be performed with a variety of equipment, such as a stability ball, to enhance the workout and engage different muscle groups.
Disadvantages
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If not performed properly, it can put significant strain on the lower back muscles, especially in individuals with pre-existing lower back issues.
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It can be challenging for those with limited mobility in the hips and adductors, as it requires significant internal rotation of the hips.
Variations
To target different muscle groups or to make the exercise more challenging, you can perform the hip dominant leg press with a variety of foot positions:
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Narrow stance: Placing the feet close together forces the inner thighs to engage more, which can help to strengthen these muscles.
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Wide stance: Placing the feet shoulder-width apart or wider engages the glutes and hamstrings more, making it a glute dominant movement.
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High foot placement: Positioning the feet higher on the platform emphasizes the hamstrings and glutes more.
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Low foot placement: Placing the feet lower on the platform biases the quads more, which can be a good substitute for squats.
The hip dominate leg press is a versatile exercise that can be performed in a variety of ways to target different muscle groups. It is an excellent exercise for building core and lower abs strength, improving balance and coordination, and alleviate lower back pain. However, it is important to ensure that the exercise is performed properly and to avoid stressing the lower back muscles.
