Narrow-stance leg press

The narrow-stance leg press is a machine-based exercise that targets the muscles of the legs. It emphasizes the quads, particularly the muscles of the outer quads and hips. It is often used as an accessory for squats, or as a muscle-building movement during lower-body training when it is usually performed for moderate to high reps, such as 8-12 reps per set or more.


  1. Builds size and strength in the quads, but also works the glutes and hamstrings
  2. Great quad burnout on leg day
  3. Simple to alter tempo or add pauses to increase difficulty

Narrow-stance leg press Images


Narrow-stance leg press Instructions

Narrow-stance leg press muscle diagram
  1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

Variations: All foot stance variations described in the foot stance section.