VARIATIONS
Smith Machine Leg Press
Feet push a Smith machine bar while lying down
This compound push movement targets the quadriceps while engaging the glutes, hamstrings, and calves. It allows for heavy loading with a fixed bar path to isolate lower body strength.
HOW TO DO IT
- Lie on your back under the Smith machine bar with feet shoulder-width apart on the bar.
- Unrack the bar by rotating it slightly and extend your legs to lift the weight.
- Lower the bar by bending your knees until your thighs are parallel to the floor.
- Drive through your heels to push the bar back to the starting position.
- Stop just short of full knee extension to maintain tension on the muscles.
- Rotate the bar to lock it onto the safety hooks when finished.
COMMON MISTAKES
- Placing feet too high on the bar shifts emphasis away from quads.
- Locking out the knees completely at the top of the rep.
- Allowing the knees to cave inward during the push.
- Bouncing the bar off the bottom position.
TIPS
- Keep your lower back pressed firmly against the floor throughout the movement.
- Drive through the mid-foot and heels rather than the toes.
- Maintain a controlled tempo during the lowering phase.
SAFETY
- Ensure safety stops are set correctly to catch the bar if you fail a rep.
- Do not place feet too low on the bar to avoid excessive shear force on the knees.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Leg press
- Legs
- Both
- Body position
- Lying on the back
- Stance
- Shoulder-width
SIMILAR EXERCISES
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Ratings
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