Leg Press - Narrow Stance

Recommendations: 2-3 Sets, 6-10 Reps, 80-90 Wght

Beginner Quads Hamstrings Calves Strength Leg Press Machine Push Compound Gym

Purpose: This exercise develops core strength of the lower body.

Benefits: It is an excellent exercise to isolate the quads and hamstrings. There is less chance of injury doing a leg press than doing a squat. The narrow stance places more focus on the outer thighs.

Position yourself in the leg press machine. Put your back against the bottom pad of the machine and your feet on the foot pad, placed close together. Grasp the handles at the side and unlock the foot pad. Straighten your legs. This is the starting position. Slowly lower the weight, bending through your knees until your hips start to roll off the bottom pad. Ensure that your knees go directly over your knees. Inhale during this part of the exercise movement. Press the weight back to the starting position using your quads. Exhale during the upward movement. Repeat for the required number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.