Narrow Stance 45 Degree Leg Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Narrow Stance 45 Degree Leg Press is a lower body exercise primarily targeting the quadriceps, with secondary engagement of the abs, adductors, calves, glutes, hamstrings, and lower back. Performed on a leg press machine, this exercise involves positioning the feet closer together on the platform at a 45-degree angle, which emphasizes the quads while still working multiple muscle groups throughout the lower body and core. By adjusting foot placement, the Narrow Stance 45 Degree Leg Press enhances leg development and strength, making it an effective compound movement for building lower body power and stability.
How to Perform
Begin by adjusting the leg press machine to your desired weight and take a seat, ensuring your back is supported.
Place your feet on the sled, positioning them closer together than shoulder width to emphasize the quads.
Take a deep breath, extend your legs fully, and disengage the safety mechanisms.
Slowly lower the weight by bending your knees, aiming for a 45-degree angle or slightly below, while maintaining control throughout the movement.
Push the weight back up to the starting position by extending your knees, being careful not to lock them out completely to avoid joint strain.
Repeat the movement for the recommended number of reps, maintaining a steady, controlled pace and ensuring proper form to maximize muscle activation and minimize injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
To maintain constant tension on the quadriceps, avoid fully locking out your knees at the top of the movement.
For greater glute activation, focus on pushing through your heels while performing the exercise.
To target the quads more effectively, direct the force through the balls of your feet.
Ensure your hips remain in a neutral position; avoid allowing them to tilt backward or shift off the pad during the exercise.
Keep your lower back pressed firmly against the pad throughout the movement to prevent strain.
Maintain a neutral head position, avoiding excessive upward or downward motion of your head to ensure proper spinal alignment.
If needed, you can apply light pressure to your knees using your hands to spot yourself, but use this technique only when necessary.
Experiment with your toe angle, as it will vary depending on your individual hip structure and ankle mobility—adjust it based on what feels most comfortable and effective for you.
How Not to Perform
Avoid Locking Out the Knees: Do not fully extend your legs to lock your knees at the top of the movement. Locking out can strain your knee joints and reduce tension on the quads. Instead, stop just shy of full extension to maintain constant tension on the muscles.
Don’t Use Momentum: Avoid jerking or swinging your body to move the weight. Relying on momentum wastes energy and shifts focus away from the quads. Control the weight throughout the entire movement, ensuring it’s smooth and deliberate.
Don’t Let the Hips Lift Off the Pad: Make sure your hips stay in contact with the pad. Allowing your hips to roll or tilt posteriorly can strain the lower back and reduce the effectiveness of the exercise. Keep your back flat and avoid shifting your pelvis.
Don’t Overextend the Range of Motion: Lowering the weight too far can cause unnecessary strain on the knees and lower back. Aim for a 45-degree angle or slightly below, but avoid going too deep, as this can compromise form and safety.
Avoid Shifting Foot Placement During the Lift: Keep your feet stable throughout the movement. Moving your feet too much or shifting their position can result in inefficient muscle activation and increase the risk of injury.
Don’t Use Excessive Weight: Using a weight that’s too heavy can compromise your form and make the movement more jerky. Choose a weight that allows you to control the movement and focus on your quads without struggling or sacrificing technique.
Don’t Arch the Lower Back: Make sure your lower back stays pressed against the pad at all times. Arching your back can lead to unnecessary strain and potential injury. Engage your core to help stabilize your spine.
Avoid Holding Your Breath: Don’t hold your breath during the exercise, as it can increase pressure on your spine and lead to discomfort. Breathe out as you extend the legs and inhale as you return to the starting position.
Don’t Ignore the Core: Failing to engage your core can lead to instability and increase the risk of lower back injuries. Keep your core tight and engaged throughout the exercise to maintain stability.
Don’t Rush the Reps: Performing the exercise too quickly can reduce muscle activation and increase the risk of injury. Perform each repetition slowly and with control, focusing on muscle engagement rather than speed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
