Smart Workout Diary

Machine Leg Press Wide Stance

The wide stance machine leg press is a lower-body pressing exercise performed on a leg press machine with the feet set wider than hip width. It primarily trains the glutes and also works the quadriceps and hamstrings. It supports lower-body strength and muscle development while the machine provides a stable movement path.

Demonstration

Machine Leg Press Wide Stance — demonstration 1
Machine Leg Press Wide Stance — demonstration 2

Instructions

  1. Set the machine: Adjust the seat or backrest so your lower back and hips stay supported against the pads, then select a manageable load.
  2. Place your feet: Sit with your feet on the platform wider than hip width, with toes turned slightly outward and heels firmly planted.
  3. Release the safeties: Brace your abdomen, keep your back in contact with the pad, and unlock the handles only when you are ready to move.
  4. Lower with control: Bend your knees and hips to bring the platform toward you. Keep your knees tracking in the same direction as your toes and stop before your pelvis or lower back lifts from the pad.
  5. Press back: Drive through your whole feet to extend your knees and hips smoothly. Finish short of forcefully locking the knees, then re-engage the safeties before leaving the machine.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep your heels down: Maintain full-foot pressure; do not let the heels rise from the platform.
  2. Control knee position: Do not allow the knees to collapse inward; keep them aligned with the toes throughout each repetition.
  3. Use a comfortable depth: Lower only as far as you can while keeping your pelvis and lower back supported.
  4. Manage the load: Use a weight that allows smooth repetitions without bouncing the platform or relying on the safety stops.
Exercise library