Leg press is one of the most popular exercises in the gym, especially for those who want to build leg muscles. One of the variations of leg press is the wide stance leg press. In this exercise, the feet are placed wider apart than in a traditional leg press. This targets the outer thighs, glutes, and hamstrings.
How to Do Wide Stance Leg Press
To perform wide stance leg press, follow these steps:
- Adjust the seat of the leg press machine so that your knees are bent at a 90-degree angle when your feet are on the platform.
- Place your feet wider than shoulder-width apart on the platform, with toes pointing slightly outward.
- Press the platform away from you using your heels, keeping your back flat against the backrest.
- Lower the platform back down slowly, without letting it touch the weight stack.
- Repeat for the desired number of reps.
Benefits of Wide Stance Leg Press
Wide stance leg press offers several benefits:
- Targets the outer thighs, glutes, and hamstrings, which are often neglected in traditional leg press.
- Helps improve hip flexibility and mobility.
- Can increase overall leg strength and power.
- May help improve sports performance, especially in activities that require lateral movement.
Tips for Doing Wide Stance Leg Press
Here are some tips to keep in mind when doing wide stance leg press:
- Start with a light weight and gradually increase as you get stronger.
- Don't lock your knees when extending your legs.
- Keep your back flat against the backrest throughout the exercise.
- Breathe out as you push the platform away from you, and breathe in as you lower it back down.
- Avoid rounding your lower back, which can lead to injury.
Common Mistakes to Avoid
Here are some common mistakes to avoid when doing wide stance leg press:
- Placing your feet too high on the platform, which can put extra strain on your knees.
- Going too heavy too soon, which can lead to injury.
- Letting your knees cave inwards, which can put extra strain on your knees and cause injury.
- Not using a full range of motion, which can limit your results.
Variations of Wide Stance Leg Press
Here are some variations of wide stance leg press:
- Single-leg wide stance leg press: Perform the exercise with one leg at a time.
- Sumo squat: Similar to wide stance leg press, but with a barbell across your shoulders.
- Side lunge: Similar to wide stance leg press, but with a lateral movement to target the inner and outer thighs.
Conclusion
Wide stance leg press is a great exercise to target the outer thighs, glutes, and hamstrings. It can help improve leg strength, mobility, and sports performance. To get the most out of this exercise, make sure to use proper form, start with a light weight, and gradually increase as you get stronger.