Want to have super, sexy glutes and hamstrings like Gracyanne Barbosa, the Brazilian dancer and fitness model?  Work out your lower body with the Leg Press using the right techniques.  Here’s how:

When you place your feet on the Leg Press at the bottom of the platform, this targets the quadriceps and calf muscles (mainly the gastrocnemius).  Why?  When you have a lower foot placement it decreases  the hip flexion angle.  This casuses your quads to take over a larger burden of the lift, instead of the hamstrings and glutes.  This is good if you want to develop your quadriceps, and you should occassionally to achieve good muscle symmetry.

However, if you want to develop a sexy, lower body (glutes and hamstrings) like Gracyanne, then you’ll need to make a couple minor modifications while using the Leg Press.  By using a higher foot placement on the platform, you will have a greater hip flexion causing the gluteus maximus to become much more active during the exercise.  You’ll also need to perform the movement throughout a full range of motion, meaning bringing your thighs down as close as you can to your torso on the negative (eccentric) part of each exercise.  And, if you want to focus on your glutes even more, combine a higher foot placement on the platform and use a wider-than-shoulder-width stance.

WARNING:  the video below shows super, sexy footage of Gracyanne Barbosa that may offend some  feminists.  If you’re a guy, you’ll love it.

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