Wide Leg Press
Also known as: sumo leg press, wide stance leg press
In SetGrip: Leg Press (Wide)
- Primary muscleGlutes
- EquipmentSled Machine
- DifficultyBeginner
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting your feet wider than shoulder width on the sled points the knees outward and pulls the adductors and glutes into a press that normally leans quad-heavy. Depth usually improves too, since the wide stance gives the hips somewhere to go; run it alongside the standard leg press for a few weeks and keep both if they feel distinct.
How to do the Wide Leg Press
- Adjust the sled machine to a 45-degree angle.
- Sit on the sled machine with your back against the pad and your feet on the foot platform.
- Position your feet wider than shoulder-width apart.
- Push against the foot platform to extend your legs and straighten your knees.
- Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Push through the whole foot and keep your knees tracking in line with your toes rather than caving inward.
Muscles worked
Primary
Glutes · Legs
The glutes get more involved the higher and wider your feet are on the platform and the deeper you go.
Secondary
- Quads — The quads extend the knee and do most of the work, and they should feel it hardest in the bottom half of each rep.
- Hamstrings
- Calves — On a leg press calf raise, the calves push the platform away with the ball of the foot; go for a full stretch at the bottom and a slow lowering.
Common mistakes
- Lower back peeling off — if your hips lift at the bottom, the range is too deep for your hip mobility; stop just before the pelvis tucks.
- Slamming into lockout — slamming to full extension under a heavy sled loads the joint, not the muscle; stop just short of lockout and keep tension.
- Feet too low — a low foot position pushes the knees far forward and shifts everything onto the quads and knees; move the feet up to bring in the glutes.
- Half reps, too much weight — the leg press invites ego loading, so pick a weight you can take to at least 90 degrees of knee bend with control.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Use the leg press after squats as a way to get more quad volume without the bracing demand, or as the main lower body lift on a lighter day. Follow each set with calf raises on the same sled to save time.
Variations and alternatives
Similar exercises
Without sled machine
Frequently asked questions
What muscles does the Wide Leg Press work?
The Wide Leg Press primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Wide Leg Press good for beginners?
Yes. The Wide Leg Press is rated beginner: it uses a sled machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Wide Leg Press?
If you cannot do the Wide Leg Press, try the Smith Machine Leg Press, the Leg Press or the Single Leg Horizontal Leg Press. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Leg Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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