Exercise

Narrow Stance Leg Press

Also known as: close stance leg press, tight feet leg press, quad leg press

Narrow Stance Leg Press is a compound exercise for the quadriceps. Main target: vastus medialis, vastus lateralis and rectus femoris. Also works: gluteus maximus, medial gastrocnemius and biceps femoris. Equipment: machine.

EquipmentMachine

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus medialis Vastus lateralis Rectus femoris

Secondary

Gluteus maximus Medial gastrocnemius Biceps femoris

How to do it

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.