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Upper Legs · Leverage Machine
Leg Press Wide High Stance
Leg Press Wide High Stance is a beginner compound strength exercise that works the quads (upper legs), with the glutes, hamstrings and calves assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Leg Press Wide High Stance
- Sit on the leg press machine and position your feet just wider than shoulder-width, high in the center of the foot platform, keeping your feet flat and parallel. Adjust the seat so that your knees are bent at about a 90-degree angle.
- Hold the handles on the sides of the seat for stability. Keep your back pressed against the backrest and your core engaged.
- Press through your heels to extend your legs, pushing the platform away from you until your legs are fully extended but not locked at the knees.
- Slowly return to the starting position by bending your knees with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back pressed against the backrest throughout the exercise.
- Ensure both feet remain flat on the platform for better stability and muscle balance.
- Exhale as you press the platform away and inhale as you return to the starting position.
Leg Press Wide High Stance alternatives
More quads exercises
Leg Press Wide High Stance FAQ
What muscles does Leg Press Wide High Stance work?
Leg Press Wide High Stance mainly works the quads in the upper legs (Quadriceps Femoris). The glutes, hamstrings and calves work as secondary muscles.
What equipment do you need for Leg Press Wide High Stance?
You need a leverage machine.
How many sets and reps of Leg Press Wide High Stance should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Leg Press Wide High Stance good for beginners?
Yes. Leg Press Wide High Stance is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Leg Press Wide High Stance burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Leg Press Wide High Stance?
Other exercises for the quads include Band Leg Press, Dumbbell Press Squat, Dumbbell Narrow Stance Squats and Barbell Full Squat Wide.
For developers
Use Leg Press Wide High Stance in your app
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