Strength Training · Bodybuilding
Narrow-Stance Leg Press
The narrow-stance leg press uses a close foot position on a leg press machine to train your thighs, especially your quadriceps, while your back stays supported.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Sit with your back and pelvis resting fully against the pad.
- Place your feet slightly narrower than hip-width at mid-platform, with your toes turned out slightly.
- Press the platform away enough to take the weight off the stops.
- Release the stops using the machine’s handles.
- Bend your knees to lower the sled toward your torso.
- Press through both feet to return the sled to the top with your knees slightly bent.
- Re-engage the stops after your final repetition.
- Settle the sled securely onto the stops before leaving the seat.
Form cues
- Keep your knees tracking over your toes.
- Keep pressure even across your whole foot.
- Exhale as you press.
- Keep your hands on the handles.
Common mistakes
- Forcing your feet togetherWiden your stance slightly if the close position prevents a comfortable knee path.
- Lowering until your pelvis rollsReverse the movement before your tailbone curls away from the pad.
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without momentum.
Safety
Excessive load or depth can strain your knees or lower back. A failed repetition can trap you under the sled if the safety catches are not set correctly.
- Set the safety catches to stop the sled just below your intended range.
- Test the release and locking mechanism with a light load before your working sets.
- Increase weight gradually while keeping the same controlled range.
- End the set before fatigue makes you lose control of the sled.
If you have knee, hip, or lower-back pain, try a comfortable standard stance with less weight and depth, or seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- 45-Degree Leg Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more controlled repetitions.