Leg Press Wide Stance

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.LEGS

exercise_detail.description

The Leg Press Wide Stance is a compound lower body exercise targeting the quadriceps, hamstrings, glutes, and adductors. By positioning the feet wider than shoulder-width apart on the platform, this variation emphasizes the inner thighs and glutes more than a standard leg press.

exercise_detail.how_to_perform

Sit on the leg press machine with your back and head firmly against the seat pad.
Place your feet on the platform wider than shoulder-width apart, toes slightly pointed out.
Grip the handles on either side of the seat for stability.
Unlock the safety bars by pressing the platform slightly and releasing the lock.
Lower the platform by bending your knees until they form a 90-degree angle or slightly deeper, ensuring your knees align with your toes.
Press through your heels to extend your legs and return to the starting position without locking your knees.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Keep your back flat against the seat to avoid lower back strain.
Ensure your knees track over your toes to prevent knee injury.
Do not lock your knees at the top of the movement to maintain tension on the muscles.
Focus on pushing through your heels to engage more of your glutes and hamstrings.
Control the descent of the platform to maximize muscle engagement and reduce injury risk.

exercise_detail.common_mistakes

Feet positioned too high or too low on the platform, leading to improper muscle engagement.
Allowing knees to collapse inward, which can strain the knee joints.
Locking out the knees at the top of the movement, increasing joint stress.
Using too much weight, compromising form and control.
Failing to maintain a flat back against the seat, reducing core stability.
Not aligning knees with toes, which can cause knee discomfort.
Descending too quickly, reducing muscle tension and control.
Inadequate depth, limiting full muscle activation.
Pushing through the toes instead of the heels, shifting focus away from the glutes and hamstrings.