Wide Stance Leg Press: How-to, Tips & More
The Wide Stance Leg Press is a beginner compound exercise for your glutes. You do it with leg press machine. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings, quads and adductors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Quads
Secondary
Adductors
Secondary
How to do the Wide Stance Leg Press
- Sit in the leg press with your feet wide and high on the plate.
- Release the safety and bend your knees toward your chest.
- Go as deep as you can without your lower back lifting.
- Press back up through your heels.
Wide Stance Leg Press tips
- High and wide feet shift the work to the glutes and hamstrings.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Leg press machine
Type
Compound
Wide Stance Leg Press alternatives
More glutes exercises
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Cable Pull Through
Cable machine
Clean and Jerk
Barbell
Frequently asked questions
What muscles does the Wide Stance Leg Press work?
The Wide Stance Leg Press mainly works your glutes, with help from your hamstrings, quads and adductors.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Wide Stance Leg Press good for beginners?
Yes. The Wide Stance Leg Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Wide Stance Leg Press?
You need leg press machine.
Add Wide Stance Leg Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon