Smith Leg Press
Execute a Smith machine leg press to build powerful quadriceps and glutes. This compound movement effectively targets your entire lower body for strength
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Leg Press
Description
A leg press exercise performed on a Smith machine, primarily targeting the quadriceps and gluteus muscles.
Save Smith Leg Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Smith Leg Press
- 01Setup
Lie supine on a flat bench positioned directly under the Smith machine bar, ensuring your head and shoulders are fully supported. Unrack the bar by rotating the safety hooks, then position your feet shoulder-width apart on the center of the bar.
- 02Setup
Adjust your foot placement so your heels are firmly on the bar, and your knees are bent at approximately a 90-degree angle with the bar loaded directly over your midfoot. Ensure your lower back remains flat against the bench throughout the setup.
- 03
Inhale deeply and slowly lower the bar by bending your knees, allowing them to track directly over your toes. Continue descending until your knees are fully bent and your thighs are close to your chest, maintaining tension in your glutes and quads.
- 04
Exhale as you powerfully push the bar back up to the starting position by extending your knees and hips. Drive through your heels and the balls of your feet, focusing on contracting your quadriceps and glutes.
- 05
Stop just short of fully locking out your knees at the top to maintain continuous tension on your muscles. Control the movement throughout the entire range of motion, then re-rack the bar by rotating the safety hooks when your set is complete.
Tips
- Vary your foot placement: A higher foot placement emphasizes the glutes and hamstrings, while a lower placement targets the quadriceps more intensely.
- Maintain constant tension: Avoid fully locking out your knees at the top of the movement to keep continuous tension on your leg muscles, maximizing muscle engagement.
- Control the negative: Focus on a slow and controlled eccentric (lowering) phase to increase time under tension and enhance muscle growth.
- Keep your lower back flat: Press your lower back firmly into the bench throughout the exercise to prevent spinal rounding and reduce injury risk.
Common mistakes
- Rounding the lower back: Keep your entire back, especially the lower back, pressed flat against the bench to prevent spinal injury.
- Locking out knees: Avoid fully extending and locking your knees at the top of the movement to protect your knee joints and maintain muscle tension.
- Lifting heels off the bar: Drive through your entire foot, keeping your heels firmly planted on the bar to ensure proper muscle activation and stability.
In the Ellim app, Smith Leg Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train smith leg press?
Get Ellim — FreeQuestions
What muscles does Smith Leg Press work?
Smith Leg Press primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Smith Leg Press good for beginners?
Smith Leg Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Leg Press?
You need Smith machine to perform Smith Leg Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Leg Press?
Vary your foot placement: A higher foot placement emphasizes the glutes and hamstrings, while a lower placement targets the quadriceps more intensely. Maintain constant tension: Avoid fully locking out your knees at the top of the movement to keep continuous tension on your leg muscles, maximizing muscle engagement. Control the negative: Focus on a slow and controlled eccentric (lowering) phase to increase time under tension and enhance muscle growth. Keep your lower back flat: Press your lower back firmly into the bench throughout the exercise to prevent spinal rounding and reduce injury risk.
What are common mistakes when doing Smith Leg Press?
Rounding the lower back: Keep your entire back, especially the lower back, pressed flat against the bench to prevent spinal injury. Locking out knees: Avoid fully extending and locking your knees at the top of the movement to protect your knee joints and maintain muscle tension. Lifting heels off the bar: Drive through your entire foot, keeping your heels firmly planted on the bar to ensure proper muscle activation and stability.
Related exercises
Smith Low Bar Squat
Thighs · Gluteus Maximus · Smith machine
Smith Chair Squat
Thighs · Quadriceps · Smith machine
Smith Front Squat (Clean Grip)
Thighs · Gluteus Maximus · Smith machine
Smith Full Squat
Thighs · Gluteus Maximus · Smith machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Smith Leg Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store