Feeling your back rounding & not enough quads might be because of the seat position in the leg press. If those seats are adjustable try & adjust the seat at a lower angle. Alternatively if you have like a firm yoga mat you can put those in the lower back area. This effectively lifts your hips & changes the angle of force to be more in line with your pelvis instead of more in front, where at the bottom you have to fight back rounding. If you pause the video you can see your pressing position is like a hinged low bar squat if you flip it around. Lining up more with your hips might help
Unlike a squat or belt squat, you don't need to lean over to maintain balance over mid-foot in a hack squat because the machine supports you. That fight to keep the lower back straight was probably has some correlation to you feeling the glutes in the leg press.
I'm the exact same when it comes to hack squat and leg press. I always feel glutes in leg press regardless of my foot placement. Hack squat is the only thing that can keep me from leaning forward and using the posterior chain.
I did miss some videos over the years so maybe I missed this, but have you tried applying your regular squat/front squat/deadlift routine to reverse lunges or barbell rows? I saw you do lunges a lot, but I never saw you trying to warm up for a daily one rep max on reverse lunges. Same goes for barbell rows. Always a lot of volume but never really seen you hitting it for heavy singles.
I do 2 leg workouts a week. I do 5x10 leg press for endurance. Then I do a 1x10 squat day for strength and size. Over the past few months, my legs don’t tire out anymore like they did.
I think your feeling about the leg press is not uncommon. They way many machines are built leads to a very good ROM on the pelvis but not as great on the knees. I see Mike Israetel adjusting most leg press machines for that reason.
I love the leg press in my case I still feel my core through bracing...but I never get anything in the glutes or hams ...but then again like you did today I have my feet at the bottom and really go for the depth...and I can feel in movement just in my quads even the teardrop...sometimes for variation I will have my heels hanging off the bottom plate to really get that knees over toe exaggerating...or pause in the bottom position...check out that bodybuilder called Eric Janiki...he does loads of stuff like this
This is why I told you to do leg press it hits quads and glutes and your able to load it heavy and that’s how you can transfer it over to the first phase of the deadlift I would suggest to go lower and take it all the way to the stopper so lift it from a dead stop a 300kg plus deadlifter taught me this
You should give hook grip a go on deadlifts and rows. Its so underrated. Just only do it on warm ups for a while. You can’t just full force hook but if you do it in warm ups over time you will be able to do it heavy eventually
Glutes always get unnecessarily sore for me on leg press. Whenever I’ve done it, the glute stimulus ( pause🤨) is always far more overwhelming than any other muscle involved in the movement. Especially when I try to emphasize the stretch and bottom range of motion.
I herniated my back I can no longer ever back squat or deadlift. I was left with 550 deads and a 405 squat rip barbells and hello leg press. And I can't wait to begin my journey
I feel quads on every movements but I guess I'm made this way. Usually people tend to feel more glutes in the leg press, especially if your hip flexion is more important that your knee flexion
I also feel more glutes in the leg press. My legs are proportionally longer than my torso when compared to yours, I assume. You say you have proportionally long femurs, maybe that's where the glutes come into more. I have to really focus on technique to get fatigue in my quads from squats and most exercises I try.
Back squats Front squats Both I can’t tolerate too much volume. I get pains. Hack squats, Hatfield squats, belt squats, lunges etc etc and hopefully leg press I can go crazy on volume without pains.
you are feeling the glutes because of the backrest is putting you in almost a deadlift position. If you put the backrest lower it would feel more like a normal squat, atleast that is my experience
Holy shit, I never thought i'd see Ivan do Leg Press
This is like if a michelin 5 star chef microwaved their food...
Lmao Ivan in full Johnny bodybuilder mode
Looking JACKED in the thumbnail
His arms seem a lot bigger
Thought the same thing
Agree
Feeling your back rounding & not enough quads might be because of the seat position in the leg press. If those seats are adjustable try & adjust the seat at a lower angle. Alternatively if you have like a firm yoga mat you can put those in the lower back area. This effectively lifts your hips & changes the angle of force to be more in line with your pelvis instead of more in front, where at the bottom you have to fight back rounding. If you pause the video you can see your pressing position is like a hinged low bar squat if you flip it around. Lining up more with your hips might help
He can also lower the feet even more , just having the balls of the feet and the heels partly off and lower could make less glutes
Unlike a squat or belt squat, you don't need to lean over to maintain balance over mid-foot in a hack squat because the machine supports you. That fight to keep the lower back straight was probably has some correlation to you feeling the glutes in the leg press.
Yep, imo Jim Wendler was right about assistance being important general.
I learnt this the hard way also. 👊🏽
❤❤❤❤
I'm the exact same when it comes to hack squat and leg press. I always feel glutes in leg press regardless of my foot placement. Hack squat is the only thing that can keep me from leaning forward and using the posterior chain.
I did miss some videos over the years so maybe I missed this, but have you tried applying your regular squat/front squat/deadlift routine to reverse lunges or barbell rows? I saw you do lunges a lot, but I never saw you trying to warm up for a daily one rep max on reverse lunges. Same goes for barbell rows. Always a lot of volume but never really seen you hitting it for heavy singles.
I do 2 leg workouts a week. I do 5x10 leg press for endurance. Then I do a 1x10 squat day for strength and size. Over the past few months, my legs don’t tire out anymore like they did.
I think your feeling about the leg press is not uncommon. They way many machines are built leads to a very good ROM on the pelvis but not as great on the knees. I see Mike Israetel adjusting most leg press machines for that reason.
Leg press gives the biggest DOMS for my glutes even over RDL’s/Hip Thrusts etc and dedicated glute training
Yeah man, RDL’s and good-mornings are a close 2nd tho for me.
I love the leg press in my case I still feel my core through bracing...but I never get anything in the glutes or hams ...but then again like you did today I have my feet at the bottom and really go for the depth...and I can feel in movement just in my quads even the teardrop...sometimes for variation I will have my heels hanging off the bottom plate to really get that knees over toe exaggerating...or pause in the bottom position...check out that bodybuilder called Eric Janiki...he does loads of stuff like this
The leg presses I've used force me into a bad position. Have ripped my hamstring twice on a leg press so no more of that for me
This is why I told you to do leg press it hits quads and glutes and your able to load it heavy and that’s how you can transfer it over to the first phase of the deadlift I would suggest to go lower and take it all the way to the stopper so lift it from a dead stop a 300kg plus deadlifter taught me this
You should give hook grip a go on deadlifts and rows. Its so underrated. Just only do it on warm ups for a while. You can’t just full force hook but if you do it in warm ups over time you will be able to do it heavy eventually
Yeh I’ve done hook for heavy dead lifts. But rows never. No point.
Don’t want broken hands.
@@IvanDjuric300 i mean its not that painful once you adapt. If it is. You probably doing it too deep and are on your knuckle
Glutes always get unnecessarily sore for me on leg press. Whenever I’ve done it, the glute stimulus ( pause🤨) is always far more overwhelming than any other muscle involved in the movement. Especially when I try to emphasize the stretch and bottom range of motion.
Very interesting that you feel the glutes in the leg press. I have the same issue when I go too wide and cause I prefer more depth...
I herniated my back I can no longer ever back squat or deadlift. I was left with 550 deads and a 405 squat rip barbells and hello leg press. And I can't wait to begin my journey
Did you do the same rep scheme on the belt squat like on the hacksquat?
Yeh exactly the same. Sets of 10.
I feel quads on every movements but I guess I'm made this way. Usually people tend to feel more glutes in the leg press, especially if your hip flexion is more important that your knee flexion
I also feel more glutes in the leg press. My legs are proportionally longer than my torso when compared to yours, I assume. You say you have proportionally long femurs, maybe that's where the glutes come into more.
I have to really focus on technique to get fatigue in my quads from squats and most exercises I try.
Hey, why aren't you squatting in the vivos?
Oh long story. Changed bout 3 months ago.
Cold feet in vivos in winter led to the change. As funny as that sounds
Ivan deadlifting with the 25s?! :O
Hahaha I know
Leg press stretches the glutes really well
Just wondering why you're doing leg press for a better front squat instead of just front squats 😂
Back squats
Front squats
Both I can’t tolerate too much volume. I get pains.
Hack squats, Hatfield squats, belt squats, lunges etc etc and hopefully leg press I can go crazy on volume without pains.
I was doing 900lb leg press sets and my quads would get ungodly sore.
you are feeling the glutes because of the backrest is putting you in almost a deadlift position. If you put the backrest lower it would feel more like a normal squat, atleast that is my experience
Yeah the leg press doesn't spare your core (shouldn't, at least!)
Time for a haircut.
algo ivan
Try sissy squats with belt squats machine.
blue plates more aesthetic than red fo sho
Yeh I know
Jacked
poppy?
Yeh man
Gains +10% body fat and a gut to squat 2.5 kg more. Excellent programming Ivan.