Videos
Instructions
- Lie on your back on the machine bench with your hips aligned under the foot platform.
- Place your feet shoulder-width apart on the platform, knees slightly bent.
- Unlock the safety pins and slowly lower the platform toward your chest by bending your knees.
- Stop when your knees are at a 90-degree angle or just before your hips lift off the pad.
- Push the platform back up by extending your legs without locking your knees.
- Repeat for the desired number of repetitions and re-engage the safety pins after your set.
Technical Tips
- Keep your lower back and hips firmly pressed into the bench throughout the movement.
- Avoid locking out your knees at the top of the movement.
- Control the descent to reduce joint stress and prevent injury.
- Distribute weight evenly through your heels to activate the glutes and hamstrings effectively.
Breathing Tips
- Inhale slowly as you lower the weight toward your chest.
- Exhale forcefully as you press the weight back up.
Medical restrictions
- Lower back injuries
- Knee joint instability or injury
- Post-hip surgery conditions
The Vertical Leg Press is a guided machine-based strength training exercise designed to target the lower body, particularly the quadriceps and glutes. This movement involves pushing a weighted platform vertically away from the body while lying flat on a backrest, providing a stable and controlled environment to safely load the legs. It is ideal for individuals seeking to isolate their lower body muscles without engaging the upper body or core excessively. The vertical positioning allows for a unique angle of resistance, making it especially effective for increasing muscular hypertrophy in the thighs and buttocks. Its guided motion path minimizes the need for balance, making it suitable for intermediate users progressing from beginner leg workouts or those recovering from certain types of upper body injuries. Incorporating the Vertical Leg Press into your routine can contribute to improved lower-body strength, enhanced muscle definition, and greater athletic performance in movements requiring leg power, such as jumping, sprinting, and lifting. This exercise is frequently used in bodybuilding and general fitness programs as a complementary movement to squats and other compound leg exercises.
Is the vertical leg press better than the horizontal leg press?
The vertical leg press provides a different angle of resistance that emphasizes the glutes and hamstrings more than the horizontal version. It's not necessarily better, but it can complement a leg routine for improved lower body development.
How deep should I go on a vertical leg press?
You should lower the platform until your knees are at about a 90-degree angle without letting your hips lift off the pad to maintain spinal safety and optimal muscle engagement.
Can beginners use the vertical leg press machine?
While the vertical leg press is generally more suited to intermediate users due to spinal loading, beginners with good mobility and supervision can use it with light weights and proper form.
What muscles does the vertical leg press work?
The vertical leg press primarily works the quadriceps and glutes, with secondary activation of the hamstrings and calves, making it an effective lower-body compound movement.
Is the vertical leg press good for building muscle?
Yes, the vertical leg press is highly effective for building muscle in the legs due to its ability to safely apply progressive overload on the quadriceps and glutes.