Updated March 2025
Okay, leg day… we all kinda love to hate it, right?
But seriously, strong legs are KEY for everything –
from looking good to feeling powerful.
And when it comes to leg exercises, the leg press machine is a classic.
You know, the kind where you sit in a chair and push a HUGE stack of weights with your legs?
Yeah, those horizontal leg presses are great.
BUT… have you ever tried vertical leg presses?
Especially using a Smith machine?
If not, you might be missing out!
Vertical leg presses on a Smith machine are a seriously awesome alternative,
and honestly, I sometimes even prefer them over the regular leg press machine.
Why?
Let me tell you…
Smith Machine Leg Press Benefits: Why Go Vertical?
So, what’s the big deal with vertical leg presses on a Smith machine anyway?
Why would you choose to lie on your back and push weight straight up in the air?
Here’s the lowdown on why Smith machine leg presses are so great:
Targets ALL Your Leg Muscles (Hello, Quads!)
First off, Smith machine leg presses are AMAZING for working all the muscles in your legs.
We’re talking:
* Quads: These are the stars of the show! Vertical leg presses REALLY hit your quadriceps (those muscles on the front of your thighs). Get ready to feel the burn in your quads!
* Hamstrings: Your hamstrings (back of your thighs) get in on the action too, working as auxiliary muscles to help you push the weight.
* Glutes: Yep, your booty gets a workout! Vertical leg presses engage your glutes to help extend your hips and power through the lift.
* Calves: Even your calves get some love as they help stabilize your feet and ankles during the exercise.
Basically, if you want to build strong, well-rounded legs, Smith machine leg presses are a fantastic exercise to add to your routine.
Change Your Stance, Change the Focus
One of the coolest things about Smith machine leg presses is that you can easily tweak your foot placement to target slightly different parts of your legs.
* Wider Stance: Want to really hit those inner thighs? Widen your stance on the Smith machine platform. You’ll feel those inner thigh muscles working harder to push the weight.
* Narrower Stance: Want to focus even MORE on your quads? Bring your feet closer together in a narrower stance. This puts more emphasis on your outer quads.
Experiment with different stances and see what feels best for you and what muscle groups you want to target most!
Back-Friendly Leg Day? Yes, Please!
Got a bad back? I feel you.
Horizontal leg presses can sometimes put pressure on your lower back, especially if you’re lifting heavy.
But Smith machine vertical leg presses?
Way more back-friendly!
Since you’re lying flat on your back, there’s minimal pressure on your spine.
If you struggle with back pain but still want to work your legs hard, Smith machine leg presses could be a game-changer.
Workout Solo? No Spotter Needed!
Lifting alone can sometimes be a bit nerve-wracking, especially when you’re pushing heavy weight.
Normally, going heavy on leg presses without a spotter? Kinda risky.
But with the Smith machine, you’ve got built-in safety!
The Smith machine bar runs along a track,
and you can twist the bar to lock it into place at ANY point during your lift.
That means if you get stuck or can’t push the weight up anymore,
you can just twist the bar and lock it onto the safety catches.
No need to worry about getting pinned under the weight!
This is a HUGE benefit if you like to workout at home or in a gym where you don’t always have a spotter available. You can push yourself safely and confidently, even when you’re flying solo.
Feel More in Control
Some people just feel more “in control” doing Smith machine leg presses compared to free weight squats or even horizontal leg presses.
Because the Smith machine bar moves on a fixed track,
it can feel easier to balance and control the weight,
especially when you’re first learning the exercise.
This can be a great way to build confidence and proper form before maybe moving on to free weight barbell squats.
Effective with Lighter Weight (Yes, Really!)
Don’t think you need to load up a TON of weight to get a good workout with Smith machine leg presses.
Because of the vertical position and the way the exercise engages your muscles,
you can actually get fantastic results even using medium or even lighter weights,
especially if you focus on doing higher reps.
This is awesome if you’re just starting out,
or if you’re focusing on muscle endurance rather than just max strength.
Muscles Worked: Legs, Glutes, and Calves – Oh My!
Okay, we talked about the benefits, but let’s get a little more specific about the muscles you’re actually working with Smith machine leg presses:
* Quadriceps: Like I said, quads are the PRIME target. These muscles on the front of your thighs are what straighten your knees and power you through squats, lunges, and… leg presses! Strong quads are essential for walking, running, jumping, and just generally being athletic. And hey, well-defined quads look pretty awesome too, right? 😉
* Calves: Don’t forget those calves! Located on the back of your lower legs, your calf muscles help you point your toes, push off the ground when you walk or run, and stabilize your ankles. Strong calves not only look great, but they can also help prevent shin splints (ouch!).
* Glutes: Booty gains! Your glutes (gluteus maximus, medius, and minimus) are your powerful hip extensors. They’re crucial for hip drive, power, and well… filling out those jeans! Leg presses, especially with a wider stance, definitely work those glutes.
* Hamstrings: Last but not least, your hamstrings. These muscles run down the back of your thighs and help you bend your knees and extend your hips. They work together with your quads in leg presses for a balanced leg workout. Just remember to warm up your hamstrings properly before leg day – they can be prone to strains if you jump into heavy lifting without warming up.
So yeah, Smith machine leg presses are a total leg workout powerhouse!
Step-by-Step Guide: Smith Machine Leg Press – Nail Your Form!
Ready to give Smith machine leg presses a try?
Form is key to getting the most out of this exercise (and staying safe!), so let’s break down the step-by-step how-to:
- Get Set Up: Lie Down and Position Yourself
Lie down on the floor underneath the Smith machine bar, facing UP. You’ll want to position yourself so the Smith machine bar is directly over your feet when your legs are extended.
- Set the Bar Height
Adjust the Smith machine bar to a starting height that’s about 3 feet off the ground. This will give you room to fully extend your legs.
- Foot Placement is Key
Plant your feet on the Smith machine bar, about hip-width apart. The balls of your feet should be on the bar, closer to the bottom edge. Your heels might be slightly hanging off – that’s okay.
- Un-rack and Get Ready
Reach up and un-rack the Smith machine bar by twisting the bar to release it from the catches. Carefully lower the bar down towards your chest, keeping your legs extended but with a slight bend in your knees – don't lock them out. This is your starting position.
- Push Through Your Heels
Now it’s time to press! Focus on driving the weight UP by pushing through your heels and using your quads and glutes. Keep your core engaged and your butt flat on the floor throughout the movement.
- Control the Descent
Slowly lower the weight back down towards the starting position, controlling the movement. Don’t just let the weight crash down! Control the negative (lowering) portion of the rep – this is where you build strength too!
- Lock It Back Up
Once you’ve completed your set, extend your legs fully and twist the Smith machine bar to re-rack it onto the safety catches. Rest, and get ready for your next set!
Pro Tip: Start Light!
If it’s your first time doing Smith machine leg presses, seriously consider practicing with just the bar (no added weight) at first. Get a feel for the movement pattern and make sure your form is solid before you start adding weight. Vertical leg presses feel different than horizontal leg presses, so take a little time to get comfortable with the exercise.
Safety First: Smith Machine Leg Press Precautions
Okay, Smith machine leg presses are generally safe thanks to the Smith machine’s built-in safety features.
BUT – like any weightlifting exercise, you still need to be smart and take precautions to avoid injuries.
Here are my top safety tips for Smith machine leg presses:
- Warm-Up Properly: Full Body Warm-Up is Key!
Never skip your warm-up! Get your blood flowing and muscles ready for work with a good full-body warm-up before you even think about loading up the Smith machine. Some light cardio, dynamic stretching, and bodyweight squats or lunges are a great way to prep your body.
- New to This? Get a Trainer to Show You the Ropes
If you’re brand new to Smith machine leg presses (or leg presses in general), it’s always smart to have a certified personal trainer or experienced lifter show you the ropes. They can check your form, make sure you’re doing the exercise correctly, and give you personalized tips.
- Butt Down! Keep Your Glutes on the Floor
Keep your glutes (butt) flat on the floor throughout the entire exercise. Don’t let your hips lift up as you push the weight. Lifting your hips can put unnecessary strain on your lower back and change the focus of the exercise. Use a mat for comfort if you need it!
- Dress for Success: Wear Proper Workout Clothes
Wear comfortable, loose-fitting workout clothes that allow you to move freely. You don’t want tight clothes restricting your movement during leg presses.
- Safety Bars Are Your Friend – Use Them!
Keep those safety bars engaged throughout your workout! Position the safety bars so they’ll catch the weight if you can’t complete a rep and need to bail out. Learn how to quickly and easily lock the Smith machine bar onto the safety catches. If you feel any pain, or if the weight feels too heavy, don’t hesitate to lock the bar and end the set safely.
- Slow and Steady Wins the Race: Gradual, Controlled Movements
Control is key! Use slow, controlled movements throughout the exercise. Avoid jerky, fast, or bouncy reps. Focus on feeling the muscles work and maintaining good form.
- Hands on the Floor, NOT Your Knees
Keep your hands flat on the floor beside you throughout the exercise for stability. Resist the urge to put your hands on your knees – this can put pressure on your knee joints and isn’t biomechanically sound.
- Keep Your Head Still
Keep your head still and relaxed against the floor throughout the exercise. Don’t crane your neck or let your head move around as you lift. Maintain a neutral head position.
- Breathe Right, Lift Strong: Proper Breathing Technique
Breathing is crucial for any weightlifting exercise! Exhale forcefully as you push the weight UP, and inhale as you slowly lower the bar back down. Proper breathing helps you maintain core stability and power through the lift.
- Cool-Down is Just as Important as Warm-Up
Don’t skip your cool-down! After your Smith machine leg press sets, do some gentle cool-down exercises and stretches to help your muscles recover and reduce soreness. Light cardio and static stretching for your quads, hamstrings, glutes, and calves are a good way to finish your leg workout.
Pay attention to these safety tips, and you’ll be doing Smith machine leg presses safely and effectively in no time!
Vertical Leg Press Attachments: Level Up Your Smith Machine
Want to make your Smith machine even MORE of a leg-building powerhouse?
Check out these cool vertical leg press attachments that can turn your Smith machine into a dedicated leg press station:
1. Marcy Leg Press Attachment
The Marcy leg press attachment is designed to work with Marcy Smith machines (specifically the M2, M3, and M4 multi-gym systems).
It’s an iso-lateral leg press, which means each leg works independently, helping to even out muscle imbalances.
It’s kind of like a recumbent bike in terms of position, but it’s a serious piece of leg-building equipment. If you have a Marcy Smith machine, this attachment can be a great addition to your home gym.
2. Force USA G3 Leg Press Attachment
The Force USA G3 leg press attachment is designed to transform your Force USA G3 Smith machine into a vertical leg press.
Force USA recommends getting this attachment at the same time you buy your Smith machine so it can be installed during assembly.
This attachment usually includes a wide, padded back support to make vertical leg presses more comfortable. The extra-wide footplate lets you change your foot position to target different leg muscles (quads, glutes, inner thighs). Some versions even have optional resistance band pegs to add extra intensity to your leg presses.
3. Sam’s Fitness Ironmaster Leg Press Plate for the IM2000
If you own an Ironmaster IM2000 machine, the Sam’s Fitness Ironmaster leg press plate is designed specifically for you.
This attachment lets you quickly and easily turn your IM2000 into a vertical leg press machine. It’s also great for doing calf raises! It’s known for being easy to install and relatively affordable. Made of heavy-duty steel with a textured footplate, it provides a solid, non-slip surface for your feet during leg presses. At over 5 inches wide, the footplate offers plenty of room for different foot placements.
Ready to Press?
So there you have it!
Smith machine leg presses – a fantastic vertical leg press alternative that you can do right on your Smith machine!
Whether you’re looking for a back-friendly leg workout, a safe way to lift solo, or just want to mix up your leg routine,
give Smith machine leg presses a try.
Fitness experts highlight that vertical leg presses, like those on a Smith machine, effectively target the quads and glutes while reducing spinal load [1]. Studies also show that guided resistance exercises can enhance leg strength with less risk compared to free weights [2]. Just remember to start light, focus on good form, and listen to your body.
Your legs (and glutes!) will thank you. 😉
Want to explore Smith machines or other leg workout equipment? Check out our strength equipment catalog or dive straight into our Smith machine selection. Need help finding the perfect equipment for your home or gym? Contact us today – we’re always happy to help!
References
- Bodybuilding.com: 10 Best Leg Exercises for Building Muscle - Expert advice on leg press variations, including vertical presses for targeting quads and glutes.
- NCBI: Progression of volume load and muscular adaptation during resistance exercise - A study comparing guided resistance (e.g., Smith machine) to free weights for strength gains and safety.
- Healthline: Benefits of the Leg Press - Evidence-based insights on leg press exercises, including their impact on lower body strength.
