Different Leg Press Foot Placements you should know.

leg press foot placement

There can be a lot of variations of leg press. These can be performed by different leg press foot placements. This technique can target different muscle groups.

Majorly The muscles used in the leg press are: Quadriceps, Glutes, Hamstrings, Calves

The following 5 possibly effective foot placements for leg press

  1. Regular Stance
  2. Wide Stance
  3. Narrow Stance
  4. High Feet platform
  5. Low Feet Platform

Knowing each foot placement well will help you target the correct muscle, thus getting the results faster.

In this article, we shall be describing each placement in detail. Read further to know the foot placement that you require.

#1. Regular Stance

In this kind of foot placement, the feet should be placed in the middle of the platform, and the feet should be shoulder-width apart from each other.

This will Target your Quads, Glutes, and hamstrings, but it gives some focus on glutes and hamstrings. This stance avoids the isolation of muscle groups over others.

This type of foot placement is suitable for the majority of lifters. If you’re a beginner, we recommend this stance.

Points to Remember

  • Place your feet in the middle of the platform. Place them shoulder-width apart from each other.
  • Let your toes face a little outwards at this position.
  • Press deep and allow a complete range of motion.
  • Make sure to keep your feet flat onto the platform.

#2. Wide Stance

In this kind of foot placement, the feet should be placed in the middle of the platform, and the feet should be wider than shoulder-width.

This will Target your Quads, Glutes, and hamstrings. Although the leg press already hits your glutes, this stance will engage them even more.

Points to Remember

  • Position your feet in the middle of the platform
  • Place your feet such that there is 1.5x your shoulder distance or such your feet are almost starting to get off the platform.
  • Direct your toes to somewhat 45 degrees outwards.
  • Ensure to dive your knees outwards while doing the leg press.

#3. Narrow Stance

In this kind of foot placement, the feet should be placed in the middle of the platform, and the distance between the feet should be narrower than shoulder-width apart.

This will Target your Quads. This posture limits the range of motion, but at the same time, it allows you to lift heavyweights.

Points to Remember

  • Position your feet in the middle of the platform
  • Place your feet hip-width apart from each other.
  • Toes should be pointed outwards at 45 degrees.
  • Press deep and allow a complete range of motion.
  • Make sure to keep your feet flat onto the platform
  • Try to descend until your thighs make light contact with your stomach on each rep

#4. High Feet Platform

In this kind of foot placement, the feet should be placed high on the platform, such that the toes are on the upper edge of the platform. The distance between the feet should be shoulder-width apart.

This will Target your Glutes and hamstrings. Although the leg press already hits your quads, this stance will recruit them significantly more. By this foot placement, the Posterior chain is emphasized.

Points to Remember

  • Position your feet are high on the platform with your toes almost on the edge of the platform.
  • Place your feet shoulder-width apart
  • Point your toes approx 45 degrees outwards.
  • Press deep and allow a complete range of motion.
  • Make sure to keep your feet flat onto the platform
  • Make sure to use your lower back
  • Mind that your lower back doesn’t get off the backrest. If this is happening, decrease the range of motion.

#5. Low Feet Platform

In this kind of foot placement, the feet should be placed lowest on the platform, such that the heels are on the lower edge of the platform. The distance between the feet should be shoulder-width apart.

This stance primarily targets your quadriceps and calves, with an additional focus on your quads. In such a Posterior placement chain is neglected.

Points to Remember

  • Make sure that the heels are on the lower edge of the platform.
  • Position your feet shoulder-width apart
  • Point your toes approx 45 degrees outwards.
  • Press deep and allow a complete range of motion.
  • Make sure to keep your feet flat on the platform.
  • If you can’t go all the way down without your heels coming up, reduce your range of motion slightly or put on some squat shoes

buy valium