Leg press: feet high and wide

  • Working: quads, glutes
  • less: hamstrings, adductors
  • Equipment: Leg press
Leg press: feet high and wide: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Feet on the upper third of the plate, wider than the shoulders, toes turned out about 20 degrees; heels flat, at least 5 cm to the top edge.

  2. Knees track outwards over the toes, not inwards.

  3. Hips and lower back stay on the pad: if the pelvis starts to lift and curl, stop sooner and do not go deeper than a knee angle of 100-105 degrees.

  4. Down 2 s, up 1 s, no lockout, safety stops set.

  5. This is just another stance, not a glute exercise: the quadriceps load barely differs.

  6. Pain in the hip or groin: go back to the usual stance.

Common mistakes

  • Knees caving inward — let them track outward, over the toes.
  • Hips lifting off the seat — stop earlier, do not go deeper.
  • Heels lifting off the platform — place the feet so the whole heel stays down.
  • Locking the knees hard at the top — stop just short of straight.

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