Narrow-Stance Leg Press
A leg press with the feet close together and lower on the platform. Shifts the work toward the quadriceps, especially the outer quad, compared with a standard stance.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Hamstrings
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit in the leg press with your back flat on the pad and place your feet a few inches apart, toes slightly out, in the lower half of the platform. Press it up and release the safeties.
Lower the platform under control until your knees reach about 90 degrees.
Keep your knees tracking over your toes and your hips down on the seat.
Press through the whole foot to extend your legs without locking the knees.
Repeat for the set, then re-engage the safeties.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Feet close, knees over toes
Hips glued to the seat
Stop short of lockout
Common mistakes
Feet so low the heels lift
Lowering until the pelvis tucks off the pad
Locking out the knees
Knees caving inward
Safety notes
Always lock the safeties before stepping out.
Reduce depth if your lower back rounds off the pad.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.