Close Feet Leg Press
The close-stance leg press is a joint-friendly way to overload the quads with heavy weight while the machine handles balance and stability.
Equipment
Machine
Difficulty
beginner
Sets & reps
3-4 sets · 10-15 reps
Muscles worked
Quads, Glutes
A machine leg press performed with feet placed close together, shifting emphasis toward the outer quads.
How to do it
- Sit in the leg press machine with your back flat against the pad.
- Place your feet close together, low to mid position on the platform.
- Release the safety and lower the platform by bending your knees toward your chest.
- Lower until your knees reach roughly 90 degrees, without your lower back rounding off the pad.
- Press through your feet to extend your legs back to the start, without locking your knees hard.
Coaching tips
- Keep your lower back flat against the pad throughout — if it lifts off, you've gone too deep.
- A close foot stance emphasizes the quads more than a wide stance.
- Avoid fully locking out your knees at the top to keep tension on the muscles and off the joints.
Common mistakes
- Lowering the platform so far that the lower back rounds off the pad.
- Locking the knees out hard at the top of every rep.
Frequently asked questions
Does foot placement really change what muscles are worked?
Yes — a closer, lower stance shifts more emphasis to the quads, while a wider, higher stance shifts more toward the glutes and hamstrings.
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