The leg press is a unique exercise. Depending upon the placement of your feet and the range of motion employed, you can work your quadriceps, hamstrings, glutes, and calves. However, done incorrectly, the leg press can be detrimental to the knee joints.

Gym rats have argued for decades about the angles the toes should point, and the distance between the feet, when doing leg presses. It’s often been stated that the more outward the toes point, the more the inner thighs are worked. By the same belief system, the more the toes point inward, the more outer quad “sweep” is emphasized.

Distance between the feet is another hot button topic. Many believe that a shoulder-width distance for the feet is optimal. Others believe it puts more strain on the knees, and that a slightly wider stance more naturally compliments the natural outward pelvic angling of our feet.

The answer is: There is no easy answer. Find the foot placement that feels best to you. If you’re a tall person, you may find that a narrow stance puts an unbearable amount of stress on the knees. In that case, you may prefer a wider stance. Likewise, men with larger legs will benefit from more of a “toes out” stance. If you’re new to the leg press, “toes forward” might be a preferable angle.

See what works best for you. Try various angles. Pay special attention to both the soreness/growth you attain, as well as any aches and pains you might pick up as a result of the new angle. Perhaps the standard approach is best for you. Or, maybe adjusting foot width or toe direction is what you need to isolate a weakness in your legs and inspire some new growth. Give it a shot and see where on the debate you stand!

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