What is the benefit of a narrow stance versus a wide stance?

A narrow stance places a greater emphasis on the outer portion of the quadriceps, known as the vastus lateralis, whereas a wider stance engages more of the inner thighs and glutes.

How low should I bring the weight down?

Lower the weight as far as you can without your tailbone rounding or lifting off the seat. For most people, this is when the knees are at or slightly past 90 degrees.

Is the narrow leg press safe for the knees?

Yes, provided you keep your feet high enough on the platform so your knees do not track too far past your toes, and you avoid snapping your joints into a locked position.

How to Do Narrow Stance Leg Presses | Quad Guide

Master the narrow leg press to target your outer quads. Follow our expert steps to improve leg definition and lower body strength safely.

How to Perform

Sit in the leg press machine and place your feet on the platform with your heels approximately three to four inches apart.
Lower the safety bars and grasp the side handles to keep your hips firmly pressed against the seat back.
Breathe in and slowly lower the platform toward your chest by bending your knees until they form a 90-degree angle.
Ensure your lower back remains flat against the pad and does not lift as the weight descends.
Push the weight back up using the mid-foot and heels while exhaling, stopping just short of locking your knees.
Maintain constant tension on the quadriceps by moving through a smooth, rhythmic tempo without pausing at the top.

Common Mistakes

Locking the knees completely at the top of the movement
Allowing the lower back or glutes to lift off the seat pad
Letting the knees cave inward toward each other during the press
Using a range of motion that is too shallow to fully engage the muscles

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors

Related Guides

Quads · Legs