Wide Leg Press

The glute and inner thigh builder — wide stance shifts emphasis to glutes and adductors while reducing knee stress, ideal for lower body development and knee-friendly training

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⚡ Quick Reference

Aspect	Details
Pattern	Squat (machine-based, wide stance)
Primary Muscles	Glutes, Quads
Secondary Muscles	Adductors (inner thighs), Hamstrings
Equipment	Leg Press Machine
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Basic setup: Follow standard leg press setup (see Leg Press)
2. Foot position:
   • Width: 1.5x shoulder-width (or wider — experiment)
   • Placement: Slightly higher on platform emphasizes glutes more
   • Angle: Toes pointing outward 30-45 degrees (comfortable, natural)
3. Lower back: Press flat against pad
4. Hip position: Hips should feel open and comfortable in wide stance
5. Hands: Grab handles for stability
6. Release safeties: Push platform up, engage safety release

Stance Comparison

Stance Width	Foot Position	Toe Angle	Primary Emphasis
Narrow	Hip-width	Straight	Outer quads
Standard	Shoulder-width	10-15 degrees out	Balanced quads/glutes
Wide (this exercise)	1.5x shoulder-width	30-45 degrees out	Glutes, inner quads, adductors

Setup Cue

"Feet wide, toes out — like a sumo wrestler stance. Hips open, ready to drive through heels."

Knee-Friendly Option

Wide stance reduces knee stress compared to narrow or standard stance. The wider base distributes forces differently, making it ideal for those with knee sensitivity. This is one of the safest leg press variations for knee health.

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with wide, externally rotated hips

1. Take a breath and brace core
2. Slowly lower platform by bending knees
3. Knees track over toes — follow the angle of your feet (out to sides)
4. Hips open wide as you descend
5. Keep lower back flat against pad
6. Breathing: Inhale as you lower

Tempo: 2-3 seconds

Feel: Stretch in glutes, inner thighs (adductors), and quads

Wide stance advantage: Less knee flexion required, more hip flexion — easier on knees

⏸️ Bottom Position

What's happening: Deep hip flexion with open stance

1. Lower until knees reach 90 degrees or slightly more
2. Knees aligned over toes — not caving inward, tracking outward
3. Wide stance allows deep range without excessive knee bend
4. Feel stretch in glutes and inner thighs
5. Lower back stays flat on pad
6. Brief pause or immediate reversal

Form check: Your knees should point in the same direction as your toes (outward). If knees cave inward, reduce weight or narrow stance slightly.

⬆️ Pressing

What's happening: Driving through heels with wide base, glutes firing

1. "Push through your heels" — this is critical for glute activation
2. "Push knees out" — maintain wide tracking
3. Think about squeezing glutes and pushing floor away
4. Press evenly with both legs
5. Breathing: Exhale as you press

Tempo: 1-2 seconds (controlled, powerful)

Feel: Glutes and inner thighs burning, powerful hip drive

🔝 Lockout

What's happening: Full leg extension from wide base

1. Press until legs are nearly straight
2. Keep slight bend in knees (don't hyperextend)
3. Squeeze glutes at top — extra glute activation
4. Maintain tension — don't lock and rest
5. Reset breath for next rep

Bonus cue: Pause and squeeze glutes for 1 second at top for extra activation

Key Cues

Primary Cues

• "Knees follow your toes — push them out" — critical for alignment
• "Push through heels, feel your glutes" — maximizes glute activation
• "Wide stance, big glute focus" — remind yourself of the target
• "Squeeze glutes at the top" — extra contraction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze at top
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Glute Focus	3-2-2-2	Slow, controlled, squeeze at top

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension and external rotation	████████░░ 80%
Quadriceps	Knee extension	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Adductors (Inner Thighs)	Hip stability, control wide stance	███████░░░ 70%
Hamstrings	Assist hip extension	██████░░░░ 55%

Stabilizers

Muscle	Role
Core	Stabilize torso
Calves	Ankle stability

Why Wide Stance Builds Glutes and Inner Thighs

The wide stance with toes out creates several biomechanical advantages:

1. Greater hip external rotation — recruits glute medius and maximus more
2. Longer moment arm for glutes — glutes work harder to extend hips from deep flexion
3. Adductor engagement — inner thighs must control the wide stance and prevent knee cave
4. Less knee flexion, more hip flexion — shifts load from quads to glutes

Research shows wide stance squats and presses increase glute activation by 15-20% and adductor activation by 40-50% compared to standard stance.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Knees caving inward	Knees collapse toward midline	Knee stress, negates wide stance benefits	"Push knees out" cue, lighter weight
Stance too wide	Hips uncomfortable, groin strain	Hip/groin injury risk	Find comfortable width (1.5x shoulder-width)
Toes not angled out	Knees can't track properly	Knee/hip stress	Toes out 30-45 degrees
Pushing through toes	Weight on forefoot	Less glute activation	"Drive through heels"
Lower back rounding	Butt lifts off pad	Spinal stress	Reduce depth
Not squeezing glutes	Missing glute contraction	Reduced glute development	Pause and squeeze at top

Most Common Error

Knees caving inward despite wide stance — even with feet wide, some people let knees collapse inward. This defeats the purpose and stresses the knees. Fix: Actively push knees outward throughout the movement. If this is difficult, you may have weak glutes or adductors — start with lighter weight and focus on control.

Self-Check Checklist

• Feet 1.5x shoulder-width or wider
• Toes angled out 30-45 degrees
• Knees track over toes (outward), not caving inward
• Lower back stays flat on pad
• Pushing through heels (feel it in glutes)
• Squeezing glutes at top of each rep
• No groin discomfort

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🔀 Variations

By Foot Placement

Standard Wide

Position	Effect	Best For
1.5x shoulder-width, mid-platform	Balanced glute/quad work	Most people
Toes out 30-45 degrees	Natural hip rotation	Comfortable range

High vs Low Foot

Position	Effect	Best For
Wide + High on platform	Maximum glute/hamstring emphasis	Glute-focused training
Wide + Low on platform	More quad involvement	Balanced development

Advanced Variations

Variation	Change	Why
Wide pause press	2-3s pause at bottom	Stretch glutes/adductors, build strength
Wide 1.5 rep press	Full + half rep = 1	Extra glute time under tension
Wide tempo press	5s lowering	Hypertrophy, muscle damage
Sumo leg press	Extra wide (2x shoulder-width)	Maximum glute/adductor work

Stance Width Spectrum

Width	Spacing	Toe Angle	Primary Target
Narrow	Hip-width	Straight	Outer quads
Standard	Shoulder-width	10-15 degrees	Balanced
Wide (this)	1.5x shoulder-width	30-45 degrees	Glutes, adductors, inner quads
Extra Wide (Sumo)	2x shoulder-width	45-60 degrees	Maximum glute/adductor

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	6-10	2-3 min	Heavy	1-2
Hypertrophy	3-4	10-15	90-120s	Moderate-heavy	1-3
Glute Focus	3-4	12-20	60-90s	Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Leg day	After main squat or primary leg press	Supplementary glute/adductor work
Glute-focused day	Primary or secondary exercise	Direct glute targeting
Lower body	Mid-workout	Volume for glutes without back fatigue
Knee issues	Primary leg exercise	Knee-friendly leg builder

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	2x/week	4-5 sets

Progression Scheme

Load Expectations

Wide stance is typically as strong or slightly stronger than standard stance due to the stable base and mechanical advantage for glutes. You may be able to use similar weight to standard stance, or even 5-10% more if your glutes are strong.

Programming Notes

When to use wide stance:

• Building glutes and inner thighs
• Knee pain or sensitivity (wide stance reduces knee stress)
• Adding variety to prevent adaptation
• Targeting specific muscle groups (glutes, adductors)
• Glute-focused training programs

When NOT to use wide stance:

• Hip impingement or groin pain
• Recent hip/groin injury
• Limited hip mobility (can't comfortably get into wide position)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Standard Leg Press	Learn basic leg press first
Goblet Squat (wide)	Learn wide stance with lighter load
Sumo Bodyweight Squat	Practice wide stance pattern

Progressions (Harder)

Exercise	When Ready
Wide Pause Leg Press	Add 3s pause at bottom for glute stretch
Sumo Leg Press (extra wide)	Even wider stance for more glute/adductor
Sumo Squat with barbell	Free weight progression

Alternatives (Same Goal: Glute and Adductor Emphasis)

Machine Alternatives

Alternative	Equipment	Glute Emphasis
Hack Squat (wide)	Machine	High — upright position
Smith Machine Sumo Squat	Smith machine	High — guided path
Hip Thrust	Bench + weight	Maximum glute isolation

Free Weight Alternatives

Alternative	Equipment	Difficulty
Sumo Squat	Barbell/dumbbell	Moderate-high
Sumo Deadlift	Barbell	High — posterior chain
Goblet Squat (wide)	Dumbbell/kettlebell	Moderate

Bodyweight Options

Alternative	When to Use
Wide Bodyweight Squat	Warm-up, endurance work
Sumo Squat Holds	Isometric glute/adductor work
Cossack Squat	Single-leg wide stance variation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Groin strain	Wide stance stretches adductors	Narrow stance slightly, lighter weight
Hip impingement	Wide stance increases hip flexion angle	Reduce depth, moderate width
Limited hip mobility	Can't comfortably get wide	Work on mobility, start with standard stance
Knee issues	Generally SAFE (less knee stress)	Wide stance is often better for knees

Stop Immediately If

• Sharp pain in groin or inner thigh
• Hip pinching or clicking
• Feeling of instability
• Lower back pain (not muscle fatigue)
• Knees caving inward despite effort to correct

Critical Safety Points

1. Don't go too wide — find comfortable width (1.5-1.75x shoulder-width)
2. Toes must angle out — if toes point forward with wide stance, knees can't track properly
3. Watch for groin strain — if inner thighs hurt (not burn), reduce width or load
4. Lower back still matters — wide stance doesn't eliminate butt wink risk
5. Start conservative — gradually widen stance over time as mobility improves

Who Should Use Wide Stance

Wide stance leg press is EXCELLENT for:

• People with knee pain — reduces knee stress significantly
• Glute-focused training — one of the best leg press variations for glutes
• Inner thigh development — great adductor work
• Those who can't squat — safe way to build lower body with less back stress

Knee-Friendly Advantage

Wide stance leg press is one of the safest variations for knees. The wider base reduces shear forces on the knee joint, and the reduced knee flexion (more hip flexion) is gentler on the patellofemoral joint. If you have knee sensitivity, wide stance may feel better than standard or narrow stance.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension, External Rotation	90-110 degrees flexion, 30-45 degrees rotation	🟡 Moderate
Knee	Flexion/Extension	70-90 degrees flexion (less than standard)	🟢 Low-Moderate
Ankle	Dorsiflexion	10-15 degrees	🟢 Low
Spine	Neutral stability	MUST stay neutral	🟢 Low (if done correctly)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90 degrees flexion + 30 degrees external rotation	Wide squat test	Moderate width, work on hip mobility
Ankle	10 degrees dorsiflexion	Wide stance squat	Feet higher on platform
Knee	70-90 degrees flexion	Seated knee bend	Should be fine — wide stance uses less

Joint Stress Comparison

Wide vs Standard vs Narrow Stance:

Stance	Knee Stress	Hip Stress	Ankle Mobility	Adductor Stretch
Narrow	🔴 Higher	🟡 Moderate	🟡 More needed	🟢 Minimal
Standard	🟡 Moderate	🟡 Moderate	🟡 Moderate	🟢 Minimal
Wide	🟢 Lower	🟡 Moderate	🟢 Less needed	🟡 Moderate

Why wide stance is knee-friendly:

• Less knee flexion required (70-90 degrees vs 90-110 degrees)
• Wider base distributes forces more evenly
• Reduced shear forces on knee joint
• Less patellar compression

Hip External Rotation

Wide stance requires hip external rotation (turning thighs outward). This is a natural movement, but some people have limited range. If you can't comfortably point your knees outward 30-45 degrees, work on hip mobility before going very wide.

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❓ Common Questions

Will wide leg press really build my glutes?

Yes. Wide stance leg press is one of the best machine exercises for glutes. The wide stance with toes out increases glute activation by 15-20% compared to standard stance. Combined with feet higher on the platform and squeezing glutes at the top, it's an excellent glute builder. It won't replace hip thrusts or squats, but it's a valuable tool in a glute-focused program.

How wide should my feet be?

1.5x shoulder-width is ideal for most people. Some may go slightly wider (1.75x). Don't go so wide that it feels uncomfortable or unstable. Your hips should feel open and natural, not strained. Experiment to find your sweet spot — everyone's hip structure is different.

What angle should my toes be?

30-45 degrees outward is the typical range. Your knees MUST be able to track over your toes. If your toes are out 45 degrees, your knees should also point outward at 45 degrees. Don't force an extreme angle — use what feels natural for your hip structure.

Is wide leg press safe for knees?

Yes — wide stance is actually safer for knees than narrow or standard stance. The wider base reduces knee flexion, decreases shear forces, and lowers patellar compression. Many people with knee sensitivity find wide stance feels better. However, if you have hip or groin issues, wide stance may not be ideal.

Can I lift as much weight as standard stance?

Yes, often equal or slightly more (5-10% more). Wide stance provides a stable base and leverages the strong glutes. You may find wide stance feels stronger than standard stance, especially if you have strong glutes and hips.

Will this work my inner thighs?

Absolutely. Wide stance leg press provides excellent adductor (inner thigh) work. Adductor activation increases by 40-50% compared to standard stance. If you want to develop inner thighs without dedicated adductor machines, wide leg press is a great option.

Do I need to do wide stance if I already do standard leg press?

Not essential, but beneficial. Wide stance targets glutes and adductors more, while standard is more balanced. If you want to emphasize glutes or have knee issues, wide stance is a great addition. If you're happy with standard and hitting your goals, you don't need to switch.

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📚 Sources

Biomechanics & Muscle Activation:

• Escamilla, R.F. et al. (2001). Knee Biomechanics During Squatting — Tier A
• Paoli, A. et al. (2009). Influence of Stance Width on EMG Activity — Tier B
• McCaw, S.T. & Melrose, D.R. (1999). Stance Width and Bar Load Effects — Tier B
• ExRx.net Exercise Analysis — Tier C
• NSCA Exercise Technique Manual — Tier A

Programming:

• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Contreras, B. (2019). Glute Lab — Tier B
• Renaissance Periodization — Tier B

Safety:

• NSCA Essentials of Strength Training — Tier A

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For Mo

When to recommend this exercise:

• User wants to build glutes and inner thighs
• User has knee pain or sensitivity (wide stance is knee-friendly)
• User wants a glute-focused leg press variation
• User is any level (beginner to advanced — wide stance is safe and effective)
• User wants to add variety to leg training
• User can't do heavy squats due to back issues but wants to build glutes

Who should NOT do this exercise:

• Acute groin or adductor injury (wide stance stretches adductors)
• Severe hip impingement (wide stance may aggravate)
• Very limited hip mobility (can't comfortably get into wide position)
• Recent hip surgery or replacement (need medical clearance)

Key coaching cues to emphasize:

1. "Feet wide, toes out — like a sumo stance"
2. "Knees track over your toes — push them outward"
3. "Drive through your heels, feel it in your glutes"
4. "Squeeze your glutes hard at the top"

Common issues to watch for in user feedback:

• "My knees cave inward" → Cue to push knees out, may need lighter weight or glute activation work
• "I feel it in my groin" → Normal stretch, but if painful, narrow stance slightly
• "How wide should I go?" → 1.5x shoulder-width, find comfortable range
• "I don't feel it in my glutes" → Feet may be too low on platform, cue to push through heels and squeeze at top
• "My hips feel pinched" → May have hip impingement, reduce depth or width

Programming guidance:

• Pair with: Romanian deadlifts (hamstrings), leg curls, calf raises
• Frequency: 2-3x per week (great for glute volume)
• Load: Similar to standard stance, or 5-10% more
• Placement: After squats or as primary leg press, great for glute-focused days
• Foot position: Higher on platform = more glutes, lower = more quads

Progression signals:

• Ready to progress when: Can do 3x12 with controlled form and strong glute squeeze, 1-2 RIR
• Regress if: Groin pain, knees caving despite cueing

Special notes:

• Wide stance is EXCELLENT for glutes — one of the best leg press variations for glute development
• SAFE for knees — reduces knee stress compared to standard/narrow stance
• Great for adductor (inner thigh) development
• Recommend higher foot placement (upper half of platform) for maximum glute activation
• Pause and squeeze glutes at top for extra activation
• Very stable stance — can handle heavy weight safely

Foot position recommendations:

• Glute emphasis: Feet high on platform, wide stance, toes out 45 degrees
• Balanced: Feet mid-platform, 1.5x shoulder-width, toes out 30-40 degrees
• Inner thigh focus: Feet mid-platform, very wide (1.75-2x shoulder), toes out 45 degrees

Red flags to watch for:

• Sharp groin pain (not stretch) → STOP, may have adductor strain
• Hip pinching → May have FAI (femoroacetabular impingement), reduce depth/width
• Knees caving despite all cues → Weak glutes, start with glute activation work

Why this is great for glute development:

1. Wide stance + toes out = more glute recruitment
2. Stable machine = can safely go heavy and to failure
3. Feet high on platform = shifts work to glutes/hamstrings
4. Can pause and squeeze at top = extra glute contraction
5. Knee-friendly = can train frequently without joint stress

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Last updated: December 2024