Narrow Stance Leg Press

A seated leg press with feet positioned close together, emphasizing quadriceps while reducing glute and hamstring involvement compared to wider stances.

Instructions

1. Sit down on the leg press machine and place your legs on the platform at a less-than-shoulder-width narrow stance with toes slightly pointed out (approximately 3 inches or less apart).
2. Keep your head and back against the pad at all times and maintain an upright posture.
3. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended, without locking your knees.
4. Your torso and legs should make a perfect 90-degree angle at this starting position.
5. Slowly lower the platform as you inhale until your upper and lower legs make a 90-degree angle.
6. Push through your heels using primarily your quadriceps to drive the weight back to the starting position as you exhale.
7. Repeat for the prescribed number of repetitions.
8. Lock the safety pins properly once you are finished.

Tips

• Avoid locking your knees at the top of the movement.
• Keep your back and head in contact with the pad throughout.
• The narrow stance increases quadriceps emphasis and balance challenge.
• Control the descent to maximize muscle engagement and safety.
• Keep your feet flat on the platform with even pressure distribution.
• This machine variation is safer than free-weight alternatives for heavy loads.