Strength Training · Bodybuilding
Wide-Stance Leg Press
The wide-stance leg press is a machine squat-like movement with your feet wider than shoulder width. It trains your glutes and thighs, including the inner thighs.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so your back and pelvis rest fully against the pads.
- Place your feet wider than shoulder width on the platform, with your toes turned slightly outward.
- Press the platform away just enough to take its weight off the stops.
- Release the stops using the machine's handles.
- Lower the platform by bending your knees toward the sides of your torso to a comfortable depth.
- Press through both feet until your legs are nearly straight.
- Engage the stops after your final repetition.
- Lower the platform onto the stops.
Form cues
- Keep your knees aligned with your toes.
- Keep your whole foot planted.
- Exhale as you press.
- Make the descent slow and smooth.
Common mistakes
- Pelvis curling off the padShorten the lowering range so your pelvis stays supported throughout the repetition.
- Forcing an extra-wide stanceBring your feet closer together if the position pinches your hips or pulls uncomfortably through your groin.
- Snapping the knees straightFinish the press under control rather than driving your knees forcefully into lockout.
Safety
Excessive load or depth can strain your lower back, knees, or groin. An unsecured sled can descend unexpectedly and trap you.
- Learn the release mechanism with a light load before starting working sets.
- Set the adjustable safety catches, if available, just below your intended lowering depth.
- Confirm the sled is securely supported before removing your feet.
- End the set when you can no longer control the platform without assistance from your hands on your knees.
If you have ongoing hip, groin, knee, or lower-back pain, use a lighter load and comfortable stance or seek guidance from a physiotherapist first.
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 load that leaves you able to complete about two more controlled repetitions.