Smith Machine Leg Press
How to do the Smith Machine Leg Press
- 1
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.
- 2
Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
- 3
At the top of the motion, pause briefly before returning to the starting position.
How to program the Smith Machine Leg Press
Sets and reps
As a compound movement, the Smith Machine Leg Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Leg Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Smith Machine Leg Press into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Smith Machine Leg Press work?
The Smith Machine Leg Press primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Smith Machine Leg Press?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Smith Machine Leg Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
