Smith Machine Leg Press

A intermediate strength exercise for the quads, done with a machine.

Smith Machine Leg Press: finishing position

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Machine
Level: Intermediate
Type: Compound
Movement: Push

How to do the Smith Machine Leg Press

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.
Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
At the top of the motion, pause briefly before returning to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Leg Press

Questions

What muscles does the Smith Machine Leg Press work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Smith Machine Leg Press good for beginners?

It's rated intermediate. Beginners can build up to it with Chair Squat first.

What can I do instead of the Smith Machine Leg Press?

Good alternatives that train the quads: Lunge Sprint, Lying Machine Squat, Narrow Stance Hack Squats or Narrow Stance Leg Press.

How many sets and reps of the Smith Machine Leg Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).