Leg Press Frog Stance
The leg press frog stance is a leg press variation with a wide, high, and externally rotated foot placement that targets the glutes and hip adductors. This position shifts emphasis away from the quads and onto the posterior and inner thigh muscles.
How to do it
- Sit on a leg press machine and position your feet wide and high on the platform, toes pointed outward.
- Lower the weight by bending your knees and allowing them to track outward toward your elbows.
- Push through your heels to extend your legs and return to the starting position without locking your knees.
- Pause briefly at the top, squeezing your glutes.
- Repeat for the desired number of repetitions.
Form cues
- Place feet high and wide on the platform with toes pointed out.
- Allow knees to track outward in line with your toes as you lower.
- Press steadily through your heels to extend your legs.
- Keep a soft bend in your knees at the top to protect the joints.
- Squeeze your glutes briefly at full extension.
Breathing: Inhale slowly as you bend your knees and lower the weight. Exhale steadily as you press the platform away.
Common mistakes
- Allowing knees to cave inward puts unnecessary stress on the knee joints and reduces glute engagement.
- Locking out the knees at the top removes tension from the working muscles and places excess pressure on the joint.
- Lifting the heels off the platform shifts the workload away from the glutes and onto the forefoot.
Muscles worked
Primary: glutes. Secondary: hip adductors, quads, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3–4 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or pinching pain in your hips, ease off or choose a gentler leg press variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why are my toes pointed outward during this variation?
Pointing your toes outward and placing your feet wide changes the angle of the movement, shifting more focus onto your glutes and inner thighs.
What should I do if I feel this in my lower back?
Ensure your lower back stays flat against the pad throughout the movement and avoid lowering the sled so far that your hips lift.
How often can I include this exercise in my routine?
Most beginners do well performing this movement 1 to 2 times per week with at least 48 hours of rest between sessions.