Your Cart is Empty

Feet Positions on the Leg Press.

May 17, 2015 3 min read

Before I can talk about having some fun of the leg press machine I feel the need first to defend it. With the rise of "functional training" hatin' on the old leg press machine has really become de rigueur amongst many functional trainers and top strength coaches. And not without reason. One of the chief reasons being skills acquired on the leg press don't transfer well to sports performance or everyday functional movement. And it's undeniable that the squat is a superior exercise, all things considered.

But, the leg press still has its advantages and I'm a lover of it. For bodybuilders and other gym-goers working on increased leg strength and musculature the leg press is an invaluable tool. It's stability, ability to isolate the lower body and relative safety make it an ideal tool for working with heavy loads, even without a spotter. I don't think I'll ever be able to squat 350 pounds but I can leg press that amount no sweat -- well, maybe a drop or two.

But there are some people who should avoid the leg press all together. Anyone will lower back problems, especially something like a herniated disc shouldn't even bother. The position of the movement can put a hell of a lot of stress on the lumbar spine. Even the strong and healthy should approach with caution. Form is paramount, make sure you know how to safely use the thing and how to position your pelvis in the seat. Also, add weight slowly and only when ready.

I usually only ever see people using the leg press is one particular way, and that's fine. But just as you can tweak your squat with different foot stances the same principles apply to the leg press. Small variations in stance can put more demand on specific leg muscles.

The Standard:

That standard way most people will do the leg press is with feet parallel in the middle of the platform, hip-width apart. If it's your first time using this machine do it this way. You can activate the quads more by pushing with the balls of the feet or engage the glutes more by pushing through the heels. This concept applys for all leg-pushing exercises.

Sumo Stance:

By positioning the feel wide, with toes slightly flared out you can work more the abductors, inner hamstrings and inner quads. All to say this works your inner thighs.

Duck Stance:

This is a little known variation and a secret weapon of mine. You'll also feel this more in your inner thighs and right up into the glutes but also in your vastus medialis oblique. The VMO is the outter quad muscle responsible for the tear-drop shape much desired by bodybuilders.

Narrow Stance High Platform:

In this stance you can engage more of the muscles of the back of the leg: the hamstrings, claves and glutes. One can typically push a great deal more weight in this position. But shorties might find it difficult to stretch their legs all the way up there.

Narrow Stance Low Platform:

With feet together as low as you can go on the platform makes this move very quad dominant. You can get a very nice/nasty burn in the front of the legs. Some prefer to keep their heels on the platform but I like hang my heel off it, so that only the balls of my foot are in contact. From this position you can also do clave raises.

Single Leg Press:

Another big-time favourite of mine, if not my favourite way to use the leg press. For those with lower back concerns this is possibly the best and safest way to use the leg press machine as it keeps the pelvis in a more neutral position. Pushing with one leg at a time can aid with leg strength imbalances. But really, done right, this is an amazing glute workout. Push hard with the heel, to the point of the toes coming up, and feel that booty burn. Start this exercise with no weights at all on the machine -- it will likely be heavy enough. Also, have the other leg at the ready in case it's too heavy.

I hope you learnt something and are excited to try a new way of using the leg press machine. You will feel the difference.


Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.