Step by step
- Sit with your back and hips supported.
- Place your feet together or hip width apart, in the middle or lower part of the platform.
- Lower until your knees are at about 90°, without lifting your hips.
- Push until your legs are almost straight.
Tip: Use a bit less weight than for the regular leg press.
Common mistakes
Heels lifting
Push through your whole foot.
Hips lifting
Lower only as far as your hips stay down.
Locking your knees
Stop just before fully straight.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
What changes with a narrow stance?
It works your quads more and your glutes and adductors less.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add narrow-stance leg press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.