The Narrow-stance Leg Press is a machine-based workout that focuses on the muscles in the legs. It focuses on the quads, specifically those muscles that are located in the outer hips and quads. It is usually used as an addition to the squat or as a building exercise during lower-body conditioning which is typically done for moderate-to-high reps, for example 8-12 reps per set, or more.
The Narrow-stance Leg Press exercise is a variant of the leg press and a workout that is designed to strengthen the muscles in the legs. The focus is on the quadriceps muscles however, it will also focus on the glutes, hamstrings, and calves.
The stance that is narrow during the workout puts more tension on the quads’ outer edges.
Narrow-stance Leg Press exercise can be done on your legs days or all-body days.
Instructions for Narrow-stance Leg Press
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. You should have your feet 3 inches apart. Tips: Keep your head always up and keep your back of the pad at all times.
- Reduce the bars that hold the platform that is weighted and push the platform up to extend your legs fully ahead of you. Tips: Make sure that you don’t restrict your knees. Your legs and your torso should be at a perfect 90-degree angle. This is your starting point.
- When you breathe in, gradually decrease the platform to ensure that your lower and upper legs are at an angle of 90 degrees.
- The most effective way to push is by using your heels feet and using your quadriceps return to your beginning position when you exhale.
- Repeat for the recommended number of times, and be sure that you secure the safety pins in a proper manner after completion. You don’t want the platform to fall on you completely loaded.
- Beware: Always check to ensure that, when you are able to re-rack the weight, the platform is locked securely.
- variations: All foot stance variations that are listed in the section on foot stance.
- Increases strength and size of the quads. It also strengthens the glutes and hamstrings.
- Great quad burnout on leg day
- It is easy to change the tempo or include pauses to increase the difficulty
- To ensure that you keep tension on your quads, keep your knees just a few inches from locking out.
- To emphasize the glutes, press your heels through.
- To emphasize the quads by pushing through the balls of your feet to emphasize the quads.
- Do not allow your hips to forward turn and roll off of the pad.
- Keep your spine flat on the pad throughout your motion.
- Maintain a neutral head posture by avoiding looking either at your head too far or up.
- Self-spotting can be achieved by applying pressure to the knees with your hands. Only use it when absolutely necessary.
- The angle of the toe is unique and will vary based on the hip anatomy of each person and ankle mobility. Experiment and alter based on your own experience.
Alternates for Narrow-stance Leg Press
- Narrow-stance squat
- Narrow Stance Hack Squats