Leg Presses (Narrow)

A leg press variation using a narrow foot stance that emphasizes the quadriceps while reducing hip and glute involvement compared to wider stances.

Instructions

1. Sit on the leg press machine and position your feet on the platform so that they are close together, with only enough space to fit another foot between them.
2. Keep your feet parallel with toes pointing straight ahead.
3. Lower the safety bars and press the platform upward until your legs are nearly fully extended without locking the knees.
4. Lower the weight under control by bending your knees until they form approximately a 90-degree angle with your upper legs.
5. Immediately push through your heels to drive the platform back up to the starting position, maintaining fluid, controlled movement.
6. The knees will naturally point slightly outward during the descent.
7. Continue for the desired number of repetitions.

Tips

• A narrow stance shifts emphasis from the glutes to the quadriceps
• Keep the movement smooth and fluid without pausing at the bottom
• Maintain constant tension by not locking out at the top
• Keep your back and head against the seat throughout the movement
• Your range of motion may be slightly greater than with a wider stance
• This stance is more demanding on the knees, so control is essential