when i leg press i notice i can do more if my toes are slightly off the platform, but i heard when you do that it works your glutes and hamstrings more, and i’d rather have it go to my quads
i also dont know how low i should go before i push back up
Honestly, the foot position comes down to your goals. If your feet are closer together, like shoulder width apart, with your toes straight up, then it will shift more of the emphasis to your quads.
If you put your feet higher up on the platform with your toes pointed outward the emphasis is more on your hamstrings and glutes. If you are trying to use the most weight possible to stimulate overall growth, then a wider position would be good. To focus more on quads, the closer foot position will do.
As for depth, the more range of motion you can get the better, within reason. Just don’t be one of those people who loads plates on only to just barely unrack lower an inch and then lock it back up to boost your ego, that will do nothing for your legs regardless of foot position.
Alright thanks for the help
Have you tried mixing it up until you FEEL it in your quads? This is how I troubleshoot these problems.