Videos
Instructions
- Lie on your back beneath the Smith machine with your feet placed on the bar shoulder-width apart.
- Unlock the bar carefully while maintaining foot stability.
- Bend your knees slowly, lowering the weight towards your chest.
- Pause briefly at the bottom without letting your hips lift off the floor.
- Press the weight upward by extending your knees and hips fully.
- Lock the bar back securely after completing the set.
Technical Tips
- Ensure your lower back remains flat against the bench or floor throughout.
- Keep your knees aligned with your toes to protect your joints.
- Avoid bouncing at the bottom of the movement for knee safety.
Breathing Tips
- Inhale deeply as you lower the weight.
- Exhale forcefully as you press the weight upward.
Medizinische Einschränkungen
- Knee injuries
- Lower back injuries
- Hip joint issues
How do I set up a vertical leg press on a Smith machine safely?
To set up a vertical leg press on a Smith machine safely, lie beneath the bar with your feet positioned shoulder-width apart, ensure the bar is securely locked before starting, and use safety stoppers if available to prevent excessive lowering during the exercise.
Is vertical leg press on Smith machine good for building quads?
Yes, the vertical leg press on Smith machine is highly effective for building quads as it isolates the quadriceps while also engaging the glutes and hamstrings, promoting lower body muscle growth efficiently.
What is the difference between vertical leg press and regular leg press?
The main difference between vertical leg press and regular leg press is the direction of resistance; the vertical leg press moves straight against gravity with your body beneath the bar, increasing quadriceps activation, while regular leg press uses a sled at a diagonal angle.
Can beginners do vertical leg press on Smith machine?
Beginners can perform vertical leg press on Smith machine with caution and light weights, but it is generally recommended for intermediate lifters due to the need for proper setup and core stability to prevent injury.
The Vertical Leg Press on Smith Machine is a powerful lower body exercise designed to build strength and muscle mass in the quadriceps and glutes. This variation leverages the guided stability of the Smith machine, allowing for controlled vertical pressing motion that reduces the need for balance compared to free weight squats. It is particularly beneficial for individuals seeking to isolate their lower body muscles while minimising spinal loading often associated with back squats. This exercise also activates the hamstrings and adductors as secondary stabilisers, enhancing overall lower limb development and functional strength. Ideal for intermediate lifters, it complements hypertrophy and strength-focused programs, providing a safe alternative to traditional leg press machines. Additionally, it offers versatility in foot placement adjustments to target different angles of muscle fibres. Integrating the Vertical Leg Press on Smith Machine into your routine can improve lower body aesthetics, enhance squat performance, and support joint health when executed with proper technique and progression.