How to Do
How to Do Smith Machine Leg Press
The smith machine leg press should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the smith machine leg press.
Beginning
Beginning Smith Machine Leg Press
1. Never reduce your weight to the point where your hips tuck under (i.e. posteriorly tilt), as this puts you at risk for vertebral and disc problems.
2. Stop just short of lockout and don't fully extend the knees if you want to build extra quad tension.
Movement
Smith Machine Leg Press Movement
1. Underneath the Smith machine bar, place a mat.
2. Set the safety catches to slightly below the deepest point in your rep after performing a leg press exercise with the empty bar (see form below).
3. Lie on your back with your feet shoulder-width apart and your midfoot on the barbell.
4. Maintain a flat floor with your arms.
5. Actively brace your core and push your back into the ground as you un-rack the bar by extending your knees and hips (ensures that you have a stable base to lift from).
6. Inhale and lower the bar by bending your knees and hips until your thighs are in contact with your ribs.
7. Once you're 2/3 of the way up, forcefully push the bar back up and exhale. It's not necessary to completely lock out your knees.
Benefits
Smith Machine Leg Press Benefits
The Smith machine leg press is a leg press variation and exercise that focuses on leg muscles. The Smith machine leg press will target your quadriceps in particular, but it will also indirectly target your glutes, hamstrings, and calves.
