Wide Stance Leg Press
The wide stance leg press is a machine-based lower body exercise that shifts emphasis to the glutes and inner thighs compared to a standard leg press. The wider foot placement and outward toe angle recruit the adductors and gluteal muscles more effectively.
How to do it
- Sit in the leg press machine with your feet placed wide apart on the platform and toes turned outward.
- Release the safety and lower the platform by bending your knees toward your chest.
- Descend until your knees are at roughly 90 degrees, keeping your lower back pressed to the pad.
- Drive through your heels to press the platform away and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your feet wider than shoulder-width with toes pointed slightly outward.
- Keep your lower back and glutes flat against the back pad throughout the movement.
- Lower the platform slowly until your knees form about a 90-degree angle.
- Press the platform away evenly through your heels and mid-foot.
- Avoid locking your knees completely at the top of the press.
Breathing: Inhale as you lower the weight toward your chest, and exhale steadily as you press the platform back to the starting position.
Common mistakes
- Letting your lower back round off the pad, which places unnecessary stress on your spine.
- Allowing your knees to cave inward during the press, reducing glute and adductor engagement.
- Pressing through your toes instead of your heels, shifting the work away from your glutes and onto your quads.
- Using too much weight and shortening your range of motion, which limits muscle development.
Muscles worked
Primary: glutes. Secondary: adductors, hamstrings, quads.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 seconds
Lose weight
3 sets × 12–15 reps, rest 60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp joint pain in your knees or hips, stop the exercise immediately.
- If you have lower back sensitivity, ensure your pelvis does not tilt forward as you lower the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why place my feet wider on the leg press?
A wider stance with toes turned out shifts more of the workload to your glutes and inner thighs compared to a standard foot position.
How low should I lower the platform?
Lower it until your knees reach a comfortable 90-degree angle, making sure your lower back stays firmly planted against the pad.
Should I lock my knees at the top?
No, keep a soft bend in your knees at the top of the movement to keep constant tension on your muscles and protect your joint health.
How often can I do the wide stance leg press?
1 to 3 times per week is plenty for most beginners, allowing at least 48 hours of recovery between lower body sessions.