Leg Press – Narrow Stance

Learn how to do Leg Press – Narrow Stance with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 6 Quadriceps GlutesHamstrings Machine

Leg Press – Narrow Stance is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Leg Press – Narrow Stance

How to perform this exercise correctly

1 - Set up properly on the leg press, back against the pad with your feet wider than shoulder width.

2 - Place your feet in the center of the platform and bring them together.

3 - Grab the handles and release the safety lock.

4 - Push the platform until it reaches the top position with your knees slightly bent (careful not to fully lock your knees!).

Nice, you're in the starting position

5 - Bend your knees and lower as far as you can while controlling the descent. Your back must stay flat against the machine. Breathe in.

6 - Return to the starting position while breathing out and squeezing your quads.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Your weight

Duration

min

Estimated burn

210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Leg Press – Narrow Stance

Type: Machine exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 6
Calories (30 min, 70 kg): ≈ 210 cal
Video quality: 4K with male and female demonstrations

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Barbell Front Squat

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FAQ: Leg Press – Narrow Stance

What muscles does Leg Press – Narrow Stance work?

Leg Press – Narrow Stance primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Leg Press – Narrow Stance correctly?

How to perform this exercise correctly 1 - Set up properly on the leg press, back against the pad with your feet wider than shoulder width. 2 - Place

Is Leg Press – Narrow Stance good for beginners?

Leg Press – Narrow Stance has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Leg Press – Narrow Stance?

Leg Press – Narrow Stance requires: Machine.

What are the benefits of Leg Press – Narrow Stance?

Leg Press – Narrow Stance strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Leg Press – Narrow Stance?

Similar exercises to Leg Press – Narrow Stance include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Leg Press – Narrow Stance better than Alternating Single-Arm Dumbbell Thruster?

Both Leg Press – Narrow Stance and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Leg Press – Narrow Stance uses Machine, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.