Leg Press Foot Placement Positions (5 Best Stances) (2024)

Last updated: January 27, 2024

Many bodybuilders will shun the leg press machine because they are entirely loyal to the squat bar.

But as a coach, I make sure that all my clients get used to doing a few different leg exercises with different equipment.

My research and work with athletes of all fitness levels have shown that you can significantly impact the shape of leg muscles by simply adjusting the leg press foot placement.

And getting used to those changes in foot placement is a lot easier on a leg press machine.

• The five best leg press foot placement positions include Regular Stance, Narrow Stance, Wide Stance, Low Placement, and High Placement.
• Leg press workouts primarily target the quadriceps, hamstrings, glutes, and calf muscles, providing a well-rounded lower body exercise.
• According to studies published in PubMed, focusing on the quads with the regular stance is effective; however, incomplete hip joint extension may limit full tension in the glutes.
• In my opinion, adjusting foot placement during leg press exercises can truly transform your leg workout, maximizing muscle engagement and overall effectiveness.

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From my coaching experience, when it comes to leg press exercises, it's essential to understand that there are various machine variations available.

These options include horizontal, vertical, or angled leg press machines, each with its unique advantages. Depending on your fitness level and goals, you may find that one type of machine is better suited to your needs than another.

The typical angle of a leg press machine is about 45 degrees, and because the machine itself provides a lot of stability, it makes adjusting the foot placement easier and safer than during squats.

Here are five leg press foot placements and what they will help you achieve.

1. Regular Stance

This is where you should generally get started with your routine, and it involves getting into a foot position about shoulder-width apart.

Here are the steps involved.

• Step 1: Get into the starting position with your feet in the center of the platform and make sure they are shoulder-width apart by pointing your arms straight down to your ankles.
• Step 2: Keep your toes pointing slightly to the outside to provide more stability and control.
• Step 3: Adjust the seat position so that you can go as deep as possible as a maximum range of motion will deliver better results than higher weight loads, according to the SAGE Open Medicine [1].
• Step 4: You should feel most of the strain in your quads, but this foot placement should also target the glutes and hamstrings.

Overall, this is a great way to target the quads specifically, but studies published in PubMed have shown that when hip joints are not fully extended, then the glutes don't get to full tension [2].

The wide stance leg press is my second favorite, but I'll say right here that it may require more hip flexion.

That means more flexibility and range of motion in the hip joints.

If you do feel pain with this stance, then try to gradually build up strength to support the mobility of the hip flexors [3].

• Step 1: Start with a wider foot placement than what you do for the regular ones above. That means that your feet should be centered on the plate and about 1.5 times your shoulder-width apart.

Based on my experience, foot position is crucial during leg presses, offering advantages over regular squats. Unlike squats, where stance adjustment is limited for safety reasons, the leg press machine provides stability and allows for varied foot placement.

This variation increases strain on your quads, glutes, hamstrings, calves, and engages your core. Keep in mind that there's no one-size-fits-all best foot placement; regularly changing positions during sets helps achieve balanced leg and buttock development.

To fully appreciate the benefits of the leg press, it's crucial to grasp the muscles involved in this compound movement. The leg press primarily targets the quadriceps, hamstrings, glutes, and calf muscles. By understanding which muscles are engaged, you can tailor your foot placement to emphasize specific muscle groups during your workouts.

"While it may not train all the stabilizing muscles in your joints or recruit the core muscles in the same manner that free weights exercises do, working in a fixed movement pattern with a resistance machine can be very useful for isolating the exact muscle you're looking to train."

- Joel Snape, Writer at coachmag.co.uk

I like to get my clients to do calf raises in a leg press machine. It suits many people that don't like holding heavy barbells or resting one on the shoulders.

And by adjusting your foot placement, you can better sculpt your lower legs [4].

Wide Angle

This is where you keep your toes pointing out during the calf raises. You should also place your feet lower on the platform for more focus on the calves.

The result is more strain on the inner calf muscle.

Neutral Angle

Sticking with leg press foot placements, you'll still want your feet to be lower on the platform.

The effect of this toe angle is an even strain across the calf muscles.

Narrow Angle

This is where your toes point inwards, and it may require a bit more ankle mobility. For that reason, try this with a lower weight first.

The effect is more muscle building on the outer calf muscles.

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