Quads
Leg Press Narrow Stance
The Leg Press Narrow Stance is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 25%, quads (vastus medialis) 22% and gluteus maximus 20%.
Also known as: leg press (narrow stance)
How to do it
- Sit in the 45 degree leg press with your back and hips flat on the pad.
- Place the feet hip-width or slightly closer in the middle of the platform, toes forward.
- Press the platform up and release the safety catches.
- Lower under control until the knees are bent about 90 degrees, keeping them in line with the feet.
- Press back up through the whole foot to just short of lockout.
Tips
- Let the knees travel straight forward over the toes.
- Go slightly lighter than your normal leg press.
Common mistakes
- Knees flaring out wide as the feet stay narrow.
- Heels lifting at the bottom.
- Placing the feet so close that they touch.
Muscles worked by the Leg Press Narrow Stance
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow stance biases the quads. A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Leg Press Narrow Stance alternatives
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Frequently asked questions
What muscles does the Leg Press Narrow Stance work?
Mainly the quads (vastus lateralis), quads (vastus medialis) and gluteus maximus. The quads (rectus femoris) assist.
Is the Leg Press Narrow Stance good for beginners?
The Leg Press Narrow Stance is rated intermediate. If you are new, learn the Horizontal Leg Press first and build up from there.
What is a good alternative to the Leg Press Narrow Stance?
For example the Horizontal Leg Press, Leg Press and Seated Leg Press Machine. They train mostly the same muscles.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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