Quads
Leg Press Wide Stance
The Leg Press Wide Stance is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 20% and quads (vastus medialis) 18%.
Also known as: leg press (wide stance)
How to do it
- Sit in the 45 degree leg press with your back and hips flat on the pad.
- Place the feet wider than shoulder-width on the platform, toes turned out about 30 degrees.
- Press the platform up and release the safety catches.
- Lower under control, letting the knees travel out over the toes, until they are bent about 90 degrees.
- Press back up through the heels to just short of lockout.
Tips
- Push the knees out in the direction of the toes the whole rep.
- Keep the tailbone down on the pad at the bottom.
Common mistakes
- Knees caving inward toward each other.
- Placing the feet so wide that they hang off the platform.
- Letting the hips curl off the pad.
Muscles worked by the Leg Press Wide 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 wide stance biases adductors and glutes (Da Silva 2008). 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 Wide Stance alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Leg Press Wide Stance work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Leg Press Wide Stance good for beginners?
Yes. The Leg Press Wide Stance is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Press Wide Stance?
For example the Horizontal Leg Press, Leg Press and Seated Leg Press Machine. They train mostly the same muscles.
How do you make the Leg Press Wide Stance harder?
Add weight or reps, or move on to the Vertical Leg Press and Leg Press Narrow Stance.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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