Leg Press Narrow Stance
The leg press narrow stance is a leg press variation that places the feet close together on the platform, increasing the emphasis on the quadriceps. This foot positioning recruits the outer quad more than a wider stance.
How to do it
- Sit on a leg press machine and place your feet close together at the center of the platform.
- Ensure your feet are directly below or slightly above center with toes pointed forward.
- Lower the weight by bending your knees to approximately 90 degrees.
- Press through the balls of your feet to extend your legs and return to the starting position without locking your knees.
- Repeat for the desired number of repetitions.
Form cues
- Place feet close together in the center of the platform.
- Keep your lower back and glutes pressed flat against the pad.
- Lower the weight slowly until your knees form a 90-degree angle.
- Push through your feet to extend your legs without locking your knees.
Breathing: Inhale as you slowly lower the platform, and exhale as you press the weight back up to the starting position.
Common mistakes
- Allowing heels to lift off the platform, which reduces stability and shifts pressure away from the quads.
- Locking the knees out completely at the top, which places unnecessary stress on the joint.
- Bending the knees too deeply so the lower back rounds off the pad, increasing injury risk.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel knee discomfort, ease off the depth or check your foot alignment.
- If you experience lower back strain, ensure your hips stay glued to the seat pad throughout the movement.
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 put my feet close together?
A narrow stance shifts more of the workload onto your quadriceps, particularly the outer part of the thighs.
Should my knees touch when I bend them?
No, keep your knees tracking in line with your toes rather than letting them cave inward.
How heavy should the weight be?
Start light to get comfortable with the foot placement, ensuring you can complete all reps with smooth control.