Leg Press Vs. Foot Positioning
Most of us know that the leg press is an excellent exercise for overall lower body development; especially in instances without a spotter or when taking sets to failure.
(PSA: Please don’t do squats to true mechanical failure without a spotter!)
But are all leg press positions equal…?
Just like we can squat or deadlift with a narrow or wide stance, we can apply these techniques while leg pressing as well to vary our muscle activation.
Several studies have shown that the way you position your feet on the leg press platform can in fact impact the recruitment of your lower body musculature. That said, knee-dominant exercises like a leg press will always be quad dominant – regardless of foot positioning. So no matter how much you change up your footing, you WILL work your quads nonetheless.
So, let’s break down the variations:
Standard/Basic Stance
When we talk about a “standard/basic” leg press stance, we’re referring to the more “typical” leg press positioning: Feet shoulder width apart and in the middle of the platform.
Wide/Sumo Stance
Wide stance is technically considered “wide” any time your feet are at a greater width apart than shoulder width.
Note: When your stance is wider, you’ll need to point your feet out at a slight angle as well.
A wider stance press will provide more emphasis on the adductors and vastus medialis (inner quads).
Narrow Stance
When you think of a narrow stance press, imagine your legs being narrower than hip width apart. Sometimes, this includes “feet together” positioning as well.
Pressing with a narrower foot stance provides more emphasis on the abductors (glute med/min) and the outer quad (vastus lateralis).
Not only can we change the distance of our foot width on the platform but also the height of our foot positioning.
Example: High foot placement vs. low foot placement.
High Foot Placement
When your feet are higher on the platform, you create more of a hamstring and glute focus by increasing your degree of hip extension and flexion while decreasing range of motion.
This causes you to feel a greater stretch on your hamstring and glutes.
Low Foot Placement
When your feet are lower on the platform, you create more emphasis on the quadriceps. This is based on a decrease in your degree of hip extension and flexion while increasing the range of motion around your knees.
In other words, this foot positioning will elicit more quad activation but less glute and hamstring activation.
Again, please remember that ALL leg press variations will in fact work your quadriceps.
BUT by manipulating your foot/leg positioning, you’ll be able to elicit a greater emphasis on abductors, adductors, glutes, and hamstrings.
WE HOPE YOU LEARNED SOMETHING NEW! - Owner & Head Coach Joelle