UPGRADE LEG DAY: 2 Seated Leg Press Variations You Need to Try
Looking to get more out of your leg day workouts? Whether you're training for strength, tone, or performance, the Seated Leg Press is a go-to move for targeting your lower body. But what if you could level it up with just a small tweak?
Spoiler: You can—and it’s all about foot placement.
Why the Leg Press is So Effective
The seated leg press is one of the best compound movements for strengthening the quads, glutes, hamstrings, calves, and abductors. It’s low-impact (great if you’re easing into weight training or protecting your knees) and highly customizable depending on your goals.
Plus, consistent weight training like this doesn’t just help build muscle—it also supports:
Weight loss and body composition changes
Improved posture and balance
Healthy heart function and blood sugar regulation
Yes, we love to see it.
🔁 2 Easy Leg Press Variations That Work Different Muscles
In this workout, I’m showing you two foot placement variations that shift the focus to different muscle groups so you can train smarter, not just harder.
1. Regular Stance
Your feet are placed shoulder-width apart in the middle of the platform. This is your standard stance and primarily works:
Quads
Glutes
Hamstrings
2. Wide Stance
Move your feet wider on the platform with your toes slightly angled outward. This variation increases activation through:
Glutes
Inner thighs (adductors)
Hamstrings
You’ll still get quad engagement, but the wide stance adds more glute work—which, let's be real, we’re here for.
📝 Pro Tip: ↴
Don’t rush your reps. Keep the motion controlled, focus on your form, and pay attention to how each stance feels in your body.
Ready for a More Personalized Plan?
If you’re loving workouts like this but aren’t sure how to build a full routine that actually fits your body, schedule, and goals — my Custom Coaching Blueprint is made for you.
It’s a 1:1, two-week coaching experience where we create a personalized strength training plan (yes, including Leg Day!) with check-ins and real support.
💬 Let’s Chat:
Have you tried switching up your foot placement on the leg press before? What’s your go-to leg day move?
