Leg press machines are a popular piece of gym equipment for lower body workouts. They are particularly effective for targeting the quadriceps, hamstrings, and glutes, and can be used by individuals of different fitness levels. In this guide, we’ll provide step-by-step instructions on how to use a leg press machine, along with tips on proper form and technique. We’ll also discuss the benefits of the leg press exercise and how to modify it to suit your fitness goals.
How to perform Vertical Leg Press
- Place a leg press attachment onto your smith machine.
- Load up the smith machine with the desired weight and adjust the height of the bar so it is waist height (make sure you set the safety bars in the correct position too).
- Place a mat underneath the bar and lay down on your back.
- Extend your legs towards the ceiling so that the leg press attachment rests on your feet and is above your hips. Feet placement is shoulder-width apart.
- Make sure the attachment stays in this position, one way to make sure it stays there is to push your heels toward the ceiling at all times. This is your starting position.
- To initiate the movement, inhale and descend the bar by bending your knees. Allow your knees to flare out as you go.
- Continue to descend the bar until your hips almost lift off the floor.
- After a brief pause, exhale and press the bar back along the same path into its starting position.
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