Thursday, February 29, 2024

Narrow-stance leg press

IntermediateNarrow-stance leg press

The narrow-stance leg press is an effective machine-based exercise that can help strengthen and build the muscles of the lower body. It is designed to target the quads, specifically the outer quads and hips. This exercise can be used as an accessory for squats, or as a primary movement during lower-body workouts. It is generally recommended to perform 8-12 reps per set, or more, in order to maximize results. This exercise is ideal for those looking to increase strength and size in the lower body. It can also be beneficial for those looking to improve their overall muscular endurance, as it can be done for higher reps. Furthermore, this exercise can help increase overall stability and balance in the lower body. The narrow-stance leg press is a great way to target the quads and surrounding muscles. It is a versatile exercise that can be used to achieve a variety of fitness goals. Whether you are looking to gain muscle mass, increase strength, or improve your stability and balance, this exercise can help you reach your goals.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Machine

Benefits Of This Exercise

  • The narrow-stance leg press is a great way to target the quads and surrounding muscles, offering a versatile exercise for a variety of fitness goals.
  • It can help build size and strength in the quads, glutes, and hamstrings.
  • It is ideal for those looking to gain muscle mass, increase strength, or improve their overall stability and balance.
  • It can also be used to create a great quad burnout on leg day.
  • The tempo or pauses can be easily altered to increase difficulty.

Step by Step Instructions For Narrow-stance leg press

  1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

Variations: All foot stance variations described in the foot stance section.

Warm Up Tips

  1. Start by sitting down on the leg press machine and placing your legs on the platform in a narrow stance, with your toes slightly pointed out. Keep your head up and maintain contact with the back pad.
  2. Lower the safety bars and press the platform all the way up until your legs are fully extended in front of you. Avoid locking your knees and ensure that your torso and legs form a 90-degree angle.
  3. Inhale as you slowly lower the platform until your upper and lower legs make a 90-degree angle.
  4. Exhale and push through your heels to return to the starting position, focusing on using your quadriceps.
  5. Repeat for the recommended number of repetitions, making sure to lock the safety pins properly once you are done.

Warm-up Tips:

  1. Perform a few minutes of light cardio, such as jogging or cycling, to increase blood flow to the muscles.
  2. Do some dynamic stretches for the lower body, such as leg swings or walking lunges, to warm up the muscles and joints.
  3. Start with a lighter weight or resistance on the leg press machine to gradually prepare your muscles for the upcoming workout.
  4. Perform a few sets with higher reps (12-15) using a lighter weight to further warm up the muscles and improve range of motion.

Narrow-stance leg press Safety Tips

  1. Always keep your head up and maintain contact with the back pad throughout the exercise.
  2. Make sure your feet are positioned at a less-than-shoulder-width narrow stance with toes slightly pointed out.
  3. Lower the safety bars before starting the exercise and ensure they are securely locked before beginning.
  4. Do not lock your knees when extending the legs, maintain a 90-degree angle between your torso and legs.
  5. Control the movement and lower the platform until your upper and lower legs form a 90-degree angle.
  6. Use the heels of your feet and focus on pushing with the quadriceps to return to the starting position.
  7. Repeat the exercise for the recommended number of repetitions.
  8. After completing the set, lock the safety pins properly to prevent the platform from falling.
  9. Always double-check that the platform is securely locked before re-racking the weight.
  10. Start with a weight that is appropriate for your fitness level and gradually increase as you become stronger.
  11. If you have any pre-existing knee or lower back issues, consult with a healthcare professional before performing this exercise.

Incorporating Into Other Workouts

One way to incorporate the narrow-stance leg press into workouts is by including it as a primary movement during lower-body workouts. This exercise can be performed after a warm-up and before other lower-body exercises such as squats or lunges. To start, sit down on the leg press machine and place your legs on the platform in a narrow stance, with your feet around 3 inches or less apart. Keep your head up and maintain contact with the back pad throughout the exercise. Lower the safety bars and press the platform all the way up until your legs are fully extended in front of you, making sure not to lock your knees. This is your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Focus on pushing mainly with the heels of your feet and using your quadriceps to return to the starting position as you exhale. Repeat this movement for the recommended amount of repetitions, typically 8-12 reps per set. Be sure to lock the safety pins properly once you are done to prevent the platform from falling. To increase the difficulty of the exercise, you can alter the tempo by slowing down the lowering phase or adding pauses at the bottom of the movement. This will challenge your muscles and increase the burn in your quads. The narrow-stance leg press can also be used as a quad burnout exercise on leg day. After completing your regular leg workout, perform a few sets of

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