Smith Machine Leg Press

Also called smith leg press and lying smith leg press.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Machine

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
2. At the top of the motion, pause briefly before returning to the starting position.

Cues

• Mid-foot on the bar.
• Knees to the chest, low back down.
• Press up, don't lock the knees.
• Lower slowly to the start.

Common mistakes

• Low back peeling off the floor.
• Locking the knees out.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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