Leg Press (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Repeat the pressing and lowering motion for the desired number of repetitions.
   • Maintain proper form throughout each rep to avoid injury.
8. 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.