10 Best Narrow Stance Leg Press Alternatives for Quad Growth

Ranked Narrow Stance Leg Press Alternatives

10 substitutes, ranked by how closely each one matches the Narrow Stance Leg Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Smith Machine Leg Press

   98% match

   • Quadriceps
   • Machine
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the quadriceps.

   How to perform this exercise

   1. Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
   2. Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
   3. At the top of the motion, pause briefly before returning to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as the Narrow Stance Leg Press
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: seated, the same as the Narrow Stance Leg Press
2. 

   2. Narrow Stance Hack Squats

   92% match

   • Quadriceps
   • Machine
   • Intermediate
   • Compound

   The same equipment, done standing instead.

   How to perform this exercise

   1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
   2. Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
   3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
   4. Now straighten your legs without locking the knees. This will be your starting position.
   5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
   6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as the Narrow Stance Leg Press
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: standing, not seated
3. 

   3. Lying Machine Squat

   91% match

   • Quadriceps
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
   2. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads.
   3. Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.
   4. While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the contracted position for a second. Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition.
   5. Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as the Narrow Stance Leg Press
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: lying on your back, not seated
4. Play demonstration

   4. Smith Leg Press

   83% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Adjust the seat and footplate of the smith machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
   3. Grasp the handles or sides of the machine for stability.
   4. Push the footplate away from you by extending your legs, keeping your back against the backrest.
   5. Pause for a moment at the fully extended position.
   6. Slowly bend your knees and lower the footplate back towards you, returning to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: seated, the same as the Narrow Stance Leg Press
5. Play demonstration

   5. Smith Sumo Squat

   77% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the barbell at hip height.
   2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   3. Position yourself under the barbell, resting it on your upper back and shoulders.
   4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
   5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: standing, not seated
6. 

   6. Hack Squat

   76% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
   2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
   3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
   4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: standing, not seated
7. Play demonstration

   7. Sled 45° Leg Press

   76% match

   • Glutes
   • Sled
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the seat of the sled machine so that your knees are at a 45-degree angle.
   2. Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
   3. Grip the handles on the sides of the seat for stability.
   4. Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
   5. Pause for a moment at the fully extended position.
   6. Slowly bend your knees and lower the footplate back towards your body, controlling the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: lying on your back, not seated
8. Play demonstration

   8. Sled Hack Squat

   76% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the sled machine to a comfortable position for your height.
   2. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
   3. Hold onto the handles or bars for stability.
   4. Lower your body by bending your knees and hips, keeping your back straight and chest up.
   5. Continue lowering until your thighs are parallel to the ground or slightly below.
   6. Pause for a moment, then push through your heels to raise your body back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: standing, not seated
9. Play demonstration

   9. Smith Hack Squat

   76% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the barbell on the smith machine to an appropriate height for your body.
   2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
   3. Position yourself under the barbell, resting it on your upper traps and shoulders.
   4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   5. Engage your core and keep your chest up as you unrack the barbell.
   6. Take a step back and position your feet slightly wider than shoulder-width apart.
   7. Bend your knees and lower your body down, keeping your chest up and back straight.
   8. Continue descending until your thighs are parallel to the ground or slightly below.
   9. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   10. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: a machine, the same as the Narrow Stance Leg Press
   • Body position: standing, not seated
10. 

    10. Dumbbell Squat To A Bench

    75% match

    • Quadriceps
    • Dumbbell
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
    2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
    3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
    4. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quadriceps, the same as the Narrow Stance Leg Press
    • Equipment: free weights, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Narrow Stance Leg Press