Can’t thank you enough for this. I’ve been going heavy on leg press for 10+ years and have never really felt my quads. Took 2 plates off my working sets and my quads are cramping between sets haha

0:14 Opening remarks 0:40 Mistake #1 - Putting your feet too high 2:49 Mistake #2 - Pad angle too high 4:19 Mistake #3 - Depth being lacking 6:52 Mistake #4 - Feet too close or too wide 8:18 Mistake #5 - Letting your lower back round 10:38 Mistake #6 - Going too heavy or too light 12:24 Mistake #7 - Forcefully locking out the knees 15:47 Closing remarks - INDIVIDUALIZE

Wow. Literally followed these tips, went for depth and dialed my weight back, and now my quads are on fire! Awesome vid and tips!

Finishing with knees outside the chest instead of on the chest really lit up my quads, thanks Dr Mike

One minute in and already fixed my biggest leg day issue. Feet too high, pelvis tucks a little too much at the bottom, lower back goes every time. Watching this 24hrs too late though haha laying here with ice on my back 24hrs after hurting my lower back on leg press. Great video!! My back thanks you

Confession time. I have never been a fan of the leg press, for myself or the people that I used to train. I always viewed it as a squat substitute. I watched this video because other videos from Dr. Mike helped me realize that I had a big blind spot in my knowledge. I love these tips and adjustments. The overall mindset he brings is huge too. I'm taking notes for myself and to help others. Thank you.

I was making every single one of those mistakes each time I performed leg presses but not anymore. Thanks, Dr. Mike.

This guy makes more sense and covers more stuff.. Clearer than all other youtubers ive seen. Thank you

This is great I'd love a video explaining the mistakes people make when they do heavy standing overhead dumbell tricep extensions (What a mouth full!)

Never been lucky enough to go to a gym where you can adjust the pad angle on the leg press 😔

Your explanations here are amazingly in depth as well as extremely reassuring and comforting if that makes sense. It's a sign of a wonderful coach.

This is how I fucked up my back once. I had my feet and the pad too high. My lower back arched and the small stabalizer muscles of the lower back experienced too much force. I heard a really loud crack and a very sharp pain. Fortunately, I was using warm-up weight so I could still rack it, but when I got home I collapsed from the pain. It took 2 months to be able to go to the gym again and about 6 months to completely lose the pain in my lower back. Still when I perform exercises in an inproper manner my back quickly reminds me of what happened. It also makes you remind how unimportant it is to look "cool" by lifting heavier weight than the average person at your gym. Set aside your ego and first work on your technique before thinking of increasing the weight, because if you don't it could scar you for life.

I love the way this trainer presents.. so informative and easy to understand. Thank you so much

Great video 👍 I've been asking several trainers about the best pad angle and they all said it didn't matter, and I always thought that it didn't make sense, why would you have the option to adjust the pad if at the end it wouldn't matter 🤷🏻‍♀️

You can choose to focus more on quads which requires more knee flexion OR you can choose to focus more on glutes which doesn't require the knees to bend as much and the feet can be higher.

Ouch just thinking about people who hyperextends gives me chills

Thank your for fixing my leg press. I can actually feel the stimulus/quads fire up.

wow, that's one of the most well explained videos I've ever seen, the guy avoids technical jargon and always focus on the main point with no digression. he's a good example of what every teacher should aim to be.

Dr. Mike, man you present information so well. I really appreciate it.

I heard a trick once to find the best foot position for the squat and legpress. Jump up as high as you can and when you land immediately jump again. Two or three times. Pause before jumping one of the times and look down at your feet. That's how your body generates power through your feet and pushes away. For me, it's a pretty narrow stance and one of my hip sockets must be shaped funny because my right foot turns out a smidge more than my left. Squatting was never comfortable for me, but when I mirror this it is.🙌

Why are these videos not more popular? Best instruction series out.

I always thought the rule was ninety degrees. That's the case with Bulgarian split squats, and with a few other exercises, I think, but this video was really helpful.

These videos are great. Other channels, programs, people charge for this kind of info and insight. Glad I found this, wish it was sooner.

On leg day too, perfect

Genuinely the best gym tutorial i have ever seen on youtube. This instructor is absolutely amazing.

BB Bent over row would be great!

This is just an excellent video. Before using the Leg Press machine in any gym, it should be mandatory to watch this.

Excellent presentation except for the mistaken belief that this should primarily be a quad exercise instead of a full thigh/hip exercise (esp mistaken focus for those that don't squat or deadlift (well). The glutes, adductors/abductors and hams can and should grow huge from well-done angled leg presses ( esp for higher 15-20 reps with full depth and controllable weight). Secondly, the higher sled angle also offers advantages, too, as the leverage angle distributes weight differently and higher than the lower 45 degree angle, actually emphasizing the quads more, so alternating foot position from workout to workout or over cycles is not a bad idea if hitting quads is indeed a trainee's goal. Finally, a very thick towel can be more comfortably used as a lower back support when foam is lacking ( as it usually will be).The back will inevitably come off the machine for most people when the range of motion is deep enough bc most people lack the flexibility or the lower back strength to stay in place when going back low enough with the knees/ hips, so having something in place to keep the back from compressing should be an expected requirement. This becomes an even more important consideration as the the weight grows higher in poundage and if the trainee is older or lacks a strong lower back (most people who leg press don't squat, deadlift or trap lift or even do back extensions), the potential danger for low back injury grows as well.

Whoa, Whoa! Don't mess with my "Pad" bro! :) Thanks Mike was actually really helpful love these common machine use tutorials I actually wonder often if I'm using mechanics properly. Love to see "incline hammer press" , and Shoulder press machines.

That's a beautiful piece of equipment. I've never seen a leg press like that...ever.

Excellent tutorial & explanations. Thanks!

Thank you for this video. I’ve just realised I’ve been doing the leg press wrongly. My feet are lower than the pad, but the back is as high as possible, . I have adjusted for back rounding, but my legs only come back to 90 degrees. Thank you. I’m changing my technique next workout. Michael

Leg pressing like this burns my quads like crazy! I spent years without doing the leg press when I was super focused on powerlifting training. When I was low bar squatting I mostly was just focusing on moving the weight and staying alive. I think I missed out on some great quad gains by skipping leg press.

Thanks for these tips, especially having the pad angle too high. Made some changes and could feel so much more tension in the quads and adductors. Back on the growth train...

The leg press might be the most egotistical lift in the gym. I rarely see anyone do a full range of motion, but I see a ton of people load up the weight and do baby reps.

putting the feet high is not a mistake, it allows me to engage a lot of hamstring and glute, almost like a lowbar squat

This man is so cute lol, loves his profession - great tips! I'm pumped for the morning to tweak my routine.

Sir you are really great . I think anyone out there Don't know so many mistakes that you told. You can also teach trainers who thinks they are trainers😊

Great vide Dr Mike! Can we get a video going over common mistakes of chest flyes with both cables and machines? I feel that's a common one that people screw up

This is by far the best explanation I got to improve my mistakes, Thank you!

Fantastic tutorial/explanation. This is a quality video that should be recommended on YT.

Dr. Mike is extremely clear, wonderful content

Thank you for your training techniques. I’ve been doing this wrong for years and my goal is to increase leg strength and development. I will stay tuned in thank you.

Just earned a sub. Cant wait till the gyms reopen to change my feet position. thank you.

The best video on utube on how to use the Smith machine properly 👏

Best leg press video I've seen

Did my first day with these technique improvements and OMG what a difference. Much better pump and I could really feel my hips stretching with the iso at the bottom of the rep. I feel like I got a better pump than I did with twice as many sets previously

thanks doctor i stopped doing leg press due to lower back pain. I was missing crucial information. I'm already looking forward to leg day when I'll try the correct execution according to your advice.

But there are 3 muscles we target when doing leg press, inner thighs, glutes and quadriceps if you're ruling out other movements kindly also share other options of doing the other muscles apart from guards alone?

Love how people like this take time out to help and advise. Respec’

Very thorough! Thank you! Most videos only cover a couple things about doing this properly and you pretty much touched on everything you need to know!

Someone mentioned you on Reddit and I’m glad I subscribed. Because WOW.

Very insightful video, very helpful.

This video and this series has been super helpful! Thank you! In the future would it be possible to breakdown the hack squat machine?

do MORE of these. amazing knowledge sharing!

Thank you for the informative videos! I personally think that rowing / BB, T bar, meadows, etc. would be very useful, as there seems to be a disconnect between typical instruction videos & biomechanical way to understand how the movement should be performed- especially with torso angle & bar path.

After my torn knee ligament injury my doctor and physical therapist recommended me Leg Press to regain strength in Knee muscles and prevent knee surgery during covid-19. I have no pain right now and I am doing fine.

Very good video! I like your presentation style... Good vibe and no silly attempts to be clever like so many youtube videos. Great instruction, thanks!

Love this guy and these videos 😍

i have ehlers danlos so the leg press is a very trick machine for me. i used to over extend at the top and round my back… would round my back at the bottom … i stopped leg pressing entirely (on my chiros multiple suggestions) but some of the things i thought would fix it, were never explained by any trainer … however… mike addressed all of those in this video. i’m ready to try it again.

Thank you very much, good explanation.

Great tips but totally agree with that it all depends on the person's body type. I have long legs and putting it low like this aggravates my knees. Also wish I had this leg press. It looks so solid.

I believe the some people put the feet in higher position to avoid an injury on the knee

I love this channel! Always great helpful advice with some humor!!! 🔥🔥

This is the best channel to explain exercise techniques , great effort thnx alot Dr

Butt wink/lower back rounding is a good tip! I never noticed it since I was sitting. I then tweaked my back and couldn't walk right for a couple months, much less workout. My feet were high and weight heavy. It felt great until it didn't lol. Listen to this video! All good tips for LgPs!

Dude your explanations is so thorough 💯Thanks alot

this is superior information in terms of yt fitness, one thing tho is a lot of people lack the mobility and that’s why their leg press is shit (me) any advice to increase ankle mobility?

If you're doing leg press as a Squat accessory then you do want the glutes involved. Of course targeting the quads is also fine if you need more quad work, but it's just more time efficient if you can work your glutes at the same time.

I love working with the leg press. It's one of my favorite exercises! However, I do keep my feet in the middle... I will try to adjust my feet as you have demonstrated and bring them lower. I'll drop my weight and give it a shot! Will follow up to let you know how it went. Thanks for the tip!😊😊😊😊😊😊

This is one of the best explanations of an exercise I've ever seen. Super well done, thanks.

Awesome stuff Brother!!! Breaking it down barney style, love it... I watch videos to refresh stay focused and you do an amazing job!!!! Great knowledge in simple terms!!!

thank you dr. mike , exactly what i needed

Subscribed because your videos are honestly perfect. Very well versed and informative videos!

My knees hurt too with a lower position. A higher position to me targets both the frontal thighs and hamstring equally

Thank you so much dr.Mike & RP!! I really appreciate it!!

This advice has really fixed my leg press, noticed my gains already, what a burn

Thank you Doctor, You helping people a lot, through your videos

Thanks Mike. You the man. Took a lot of fine tuning tips out of this.

You the best Dr Mike!

Thanks for talking about full ROM in your videos, felt the muscles in my legs after a longtime on leg press using full rom👍

Thanks Dr Mike. After watching this video I made those adjustments and definitely feel the difference doing this set the correct way.

Thanks for all this great info dr mike

High angle isnt a mistake. Some people have knee issues and prefer it higher angled to put less pressure on the knees.

Made the switch from a higher foot position to a lower foot position. Felt a difference right away. Thanks for the vid.

Had all the boxes checked and have exceptional mobility. Still had abductor pain and low back round. Rolled up a hoodie and BOOM. So much ankle flection and quad burn. Thanks again for saving the day Mike

Super useful, thanks! Glad I found this channel, keep it up!

Mike, I have access to a Smith Machine and a Hack Squat (and of course a Power Rack for Barbell Squats). *PLEASE, Mike, can you make a video like this one for Hack Squats and/or Smith Machine squats as well?* I know you are squatting in a Smithmachine quite often as well!? *Much respect from the Netherlands!*

Yo. This is a very very very informative video. Hitting my legs tomorrow. Will def apply all of these. Thanks a lot. You def know what you are talking about.

Had knee pain doing the low foot placement. Driving through heels makes it feel so much better. Pushing too much through the toes

Bring back this into music it BANGS

loved it! looking forward to more videos in this series

I love the slight pause at the bottom before pushing the weight back up. I had ugly 220kg leg press. Cut down to 140kg with the tips shared, quads are on fire.

This is perfect for me cause I was wondering why my depth was off thank you brother now next leg day I’m going to do this and drop weight thank you

Dr Mike! We'd love to see bent over row tutorial.

I've only just started going to the gym & I didn't know any of this! Cool video bro, 👍

Thank u so much for ur briefly description..

Fantastic video, thank you for this.

Awesome tips - thanks so much!

Great video and great timing for me! Was really hammering leg press recently to build quads with good results. But going to try adjusting the back pad and hope to see better results. Thanks Doc!