Sled Narrow Stance Leg Press

Muscles worked

Setup

1. Sit on the leg press machine with your back and head pressed firmly against the padded support.
2. Place your feet in the center of the platform with a narrow stance, approximately 3-5 inches apart.
3. Ensure your toes are pointing straight forward or only slightly outward.
4. Grasp the side handles for stability and disengage the safety locks to take the weight.

How to do it

1. Inhale and slowly lower the sled by bending your knees until they reach at least a 90-degree angle, ensuring your lower back stays pressed against the seat.
2. Exhale as you drive through your heels and mid-foot to push the platform back toward the starting position.
3. Maintain a controlled 2-3 second descent (eccentric) and a powerful 1-second ascent (concentric).
4. Stop the movement just short of locking your knees at the top to keep constant tension on the quadriceps.

Form checklist

• Keep your lower back and glutes glued to the seat; do not allow your pelvis to tilt or lift.
• Ensure your knees track directly over your toes and do not cave inward during the press.
• Keep your heels flat against the platform at all times; do not let them lift as the sled descends.
• Avoid locking out your knees at the top to protect the joint and maintain muscle engagement.

Pro tips

• Focus on pushing through the outer edges of your feet to maximize the recruitment of the outer quadriceps.
• Maintain a 'proud chest' and grip the handles firmly to help keep your hips anchored into the seat for better leverage.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate elastic energy and force the muscles to work harder from a dead stop.
• Implement a slow 4-second eccentric phase to increase time under tension.

Frequently asked

What muscles does the sled narrow stance leg press work?

The sled narrow stance leg press primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the sled narrow stance leg press?

The sled narrow stance leg press uses sled machine.

Is the sled narrow stance leg press good for beginners?

Yes. The sled narrow stance leg press is a beginner-friendly movement and a strong foundation to build on.

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