Legs
Leg Presses (narrow)
Shift the focus to your outer quads and build lower body sweep with a controlled, narrow-stance variation.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.