Narrow stance leg press: How to Do It, Muscles Worked

Step by step

Sit back, feet close together in the middle of the platform.
Lower slowly until your knees are well bent.
Press up without locking your knees.

What you should feel

A burn in the front of your thighs; your lower back and knees should not hurt.

Common mistake

Your hips lift off the seat at the bottom; shorten the range until your back stays flat on the pad.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads

Helps

Glutes Inner thighs

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Questions

What muscles does the narrow stance leg press work?

Narrow stance leg press mainly works your quads. It also helps your glutes and inner thighs.

Can I do the narrow stance leg press at home?

Not easily, it needs this: machines. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the narrow stance leg press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Narrow stance leg press