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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Leg Press (Smith)
Lie on your back under the Smith bar. Place feet on the bar and press up. Safety Warning: Ensure the safety latches are engaged; this can be risky if the bar slips.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the leg press machine with your back against the padded support.
- Position your feet shoulder-width apart on the platform, ensuring your heels are flat.
- Step 2Adjust the Seat
- Adjust the seat so that your knees are at a 90-degree angle when your feet are on the platform.
- Ensure that your back remains flat against the support during the exercise.
- Step 3Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your body.
- Keep your shoulders back and your head against the padded support.
- Step 4Release the Safety
- If your machine has a safety lock, release it to allow the platform to move.
- Ensure your feet are securely placed on the platform before proceeding.
- Step 5Press the Platform
- Push through your heels to extend your legs, straightening them without locking your knees.
- Focus on using your quadriceps, hamstrings, and glutes to perform the movement.
- Step 6Lower the Platform
- Slowly bend your knees to lower the platform back towards your body.
- Stop when your knees are at a 90-degree angle, ensuring your back remains flat against the support.
- Step 7Repeat
- Repeat the pressing and lowering motion for the desired number of repetitions.
- Maintain proper form throughout each rep to avoid injury.
- Step 8Finish the Exercise
- After completing your reps, carefully return the platform to the starting position.
- Engage the safety lock if applicable, and safely exit the machine.