Narrow Stance Leg Press
A intermediate strength exercise for the quads, done with a machine.
How to do the 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. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Narrow Stance Leg Press
Lunge SprintMachine · Intermediate
Lying Machine SquatMachine · Intermediate
Narrow Stance Hack SquatsMachine · Intermediate
Smith Machine Leg PressMachine · Intermediate
Smith Machine Pistol SquatMachine · Intermediate
Chair SquatMachine · Beginner
Hack SquatMachine · Beginner
Leg PressMachine · Beginner
Questions
What muscles does the Narrow Stance Leg Press work?
Mainly the quads, with the calves, glutes and hamstrings helping.
Is the Narrow Stance Leg Press good for beginners?
It's rated intermediate. Beginners can build up to it with Chair Squat first.
What can I do instead of the Narrow Stance Leg Press?
Good alternatives that train the quads: Lunge Sprint, Lying Machine Squat, Narrow Stance Hack Squats or Smith Machine Leg Press.
How many sets and reps of the Narrow Stance Leg Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).