Legs / Beginner / Compound (multi-joint)

Narrow-Stance Leg Press

A machine leg press with the feet close together on the platform that emphasizes the quads.

At a glance

Primary

Quads

Secondary

Glutes, Hamstrings, Adductors

Equipment

Machines

Movement pattern

Squat, Knee extension

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit in the leg press with your feet about 15 cm apart in the middle of the platform, toes slightly out.
2. Press the platform up, release the safety locks and hold it with legs extended but knees not locked.
3. Bend the knees and lower the platform toward your chest as far as you can without the hips rolling up.
4. Press the platform back up to the start.

Tips

• Do not lock the knees at the top.
• Keep the lower back flat against the pad.

Common mistakes

• ✗ Lowering so deep the hips curl off the pad.

  Why it hurts: The pelvis tucks and the lumbar spine flexes under heavy load, a common cause of disc injury on this machine.

  ✓ Instead: Stop the descent before your tailbone lifts. Keep the lower back pressed into the seat.

• ✗ Snapping the knees straight at the top.

  Why it hurts: Locking out under a heavy sled loads the knee joint passively and can hyper-extend it.

  ✓ Instead: Stop just short of lockout with a soft knee.

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