10 Functional Trainer Leg Exercises for a Powerful Lower Body
Strengthen your legs with functional trainer leg exercises! Build glutes, improve stability, and target muscles with versatile workouts using this gym essential.
Looking for a good routine to work your glutes? You’re in the right place. Check out the leg press—it’s a great alternative to other popular glute exercises such as squats and deadlifts. In this article, we'll share how the leg press can give you toned, stronger glutes. We’ll also give you guidelines on how to get the most out of this exercise.
We'll start by giving you a quick look at the leg press and its functions of the gluteus maximus muscle, and how the leg press is beneficial in engaging it. We’ll also give you tips on the best leg press foot placements to target the glutes using different types of leg press machines. These will help you focus the glutes in a 45-degree leg press, a horizontal seated leg press, or a single leg press.
Additionally, we'll discuss special techniques you can use to increase glute targeting with leg presses. Keep reading to find out the significance of using appropriate clothing, the principles of progressive overload, as well as effective recovery methods to make your leg day injury-free.
The leg press is a compound exercise for the lower body muscles including the gluteal, quadriceps, hamstring and calf muscles [3]. Ideally performed using the best leg press machines, it requires pushing a weighted sled or footplate away from your body using your legs. This movement is performed with your back reclined against the support of a chair or bench.
It's also quite versatile because simple adjustments to your foot placement can be made depending on your goals and fitness level. This is because doing different variations of the exercise focuses specific muscle groups you may wish to develop. Knowing and applying these leg press foot placement variations will help you get the most out of the leg press for glute development.
Benefits of the Leg Press
Aside from muscle development, leg presses are also ideal for beginners because of the controlled movement patterns, which reduce risk of injury. This exercise is also great for rehab as it provides a stable environment, adjustable resistance, and reduced load on the spine. For those who are suffering from lower body injuries, this may be a safe and effective tool to regain their strength and mobility.
When it comes to daily activities, the benefits of the leg press are definitely not lacking as it improves strength, knee stability, functional fitness, posture, and balance. Walking, climbing, avoiding risk of injury, lifting, pushing, and carrying are some of the daily movements you’ll enhance with this exercise, which makes it extremely beneficial for your overall fitness.
The gluteal muscles, or glutes, are the largest muscles in the human body. They’re comprised of three primary muscles:
Take a closer look at the muscles worked by the leg press in our article: Leg Press Muscles Worked: Your Guide to Leg Day.
Everyday activities such as walking, running, and climbing are some of the movements that the glutes are essential for. This is because this muscle group stabilizes the pelvis and hips. Overall, it’s important to work on these muscles for better athletic performance, faster rehabilitation for those with injury, and for day-to-day tasks.
Curious how a leg press workout is effective for your glutes? That’s because leg presses can isolate and overload the glutes. According to studies, this happens when you adjust your foot placement [1]. Allowing for targeted muscle engagement, you can shift the exercise’s focus from the quadriceps to the glutes.
This makes the leg press an excellent option for those looking to improve their glute strength and size without having to worry about the complexity of exercises like squats and deadlifts, free weights that are popular for glute workouts. In later sections, we’ll show you the best leg press foot placement for this.
Want more information on how the leg press compares with squats? Find out how these exercises fared against each other in our article: Leg Press vs Squat: A Showdown for Lower Body Strength.
Get maximum glute engagement by using the best leg press foot placements for this particular goal. Try these variations:
Different leg press machines and setups offer unique advantages for glute-focused workout routines. Here are some guidelines on how to make the most out of these benefits using different types of leg press machines:
45-Degree Leg Press
This machine’s adjustable backrest and platform angles make it ideal for any fitness enthusiast of different levels.
Horizontal Seated Leg Press
By keeping you in a seated position that reduces lower back strain, this machine makes for a safe option to reduce risk of injury and for those who have back problems.
Single-Leg Leg Press
This can also be performed using a horizontal leg press machine. It’s ideal for ensuring that your glute development is balanced.
To optimize glute activation during leg press exercises, consider the following techniques:
No one likes plateaus. Avoid these and keep your progress continuous by incorporating these strategies into your leg press workout:
Absolutely. The leg press is a compound exercise, which means it targets different muscles—the quads, hams, calves, and glutes.
To target the glutes on the leg press, the best foot placement is high on the platform, with a wide stance, while mentally focusing on squeezing the glutes in each rep.
With a stable and controlled environment, this leg workout allows for weight adjustments and reduced risk of injury compared to free-weight exercises.
As we’ve learned today, incorporating leg presses into your glute workout routine is a highly effective way to target and strengthen your glutes. Using the best leg press machines with proper form provides you with a controlled and stable environment, reducing risk of injury and, at the same time, allowing for significant muscle engagement. Adjusting your foot placement, specifically by using a high foot position and/or wide stance, maximizes glute activation and ensures balanced development across different muscle groups.
Leg press machines offer versatility and adaptability, catering to various fitness levels and goals. From beginners to advanced athletes, these machines enable progressive overload and continuous improvement in lower body strength and glute development. Integrating variations like the single-leg press or using resistance bands can further enhance your workouts' effectiveness.
If you’re looking to level up your leg day routine, don’t sleep on leg presses. They improve glute targeting and can also strengthen your quadriceps, hamstrings, and calves. Should you wish to target your lower body muscles other than the glutes, using different leg press foot placements can help you with that, making this exercise a valuable addition to your fitness regimen.
Try the leg press at your commercial or home gym and witness how it can transform your body. Experiment with different foot placements and constantly challenge yourself to achieve stronger, more defined glutes. Start or continue your journey to a more powerful lower body and enjoy the benefits of these effective leg press techniques for working your glutes.
Joe leverages over 20 years of intense workout experience and six years in the fitness industry. As a former collegiate football player, Joe knows what it takes to stay in peak physical condition. He's dedicated to providing straightforward, expert advice on setting up home gyms, personal training spaces, and commercial facilities. Balancing his passion for fitness with being a devoted family man, Joe’s rigorous full-body and metcon workouts exemplify his commitment to staying strong and being a role model for his kids and customers alike.
Strengthen your legs with functional trainer leg exercises! Build glutes, improve stability, and target muscles with versatile workouts using this gym essential.
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