How to perform Smith Machine Leg Press with proper form

Setup

  1. Adjust the Machine: Position the seat and foot platform to ensure your back is supported and your feet can sit flat on the platform.
  2. Load Weights: Add weight plates to the bar on the Smith machine as needed.

Positioning

  1. Feet Placement: Place your feet shoulder-width apart on the foot platform, ensuring your toes point slightly outward.
  2. Back Position: Sit back against the pad, keeping your back fully supported.

Execution

  1. Starting Position: Unlock the bar by lifting the safety catch.
  2. Lowering the Weight: Inhale as you bend your knees, lowering the platform toward your chest.
    • Ensure your knees track in line with your toes.
    • Do not let your knees extend past your toes.
  3. Depth: Lower until your thighs are at least parallel to the platform (or as far as comfortable without rounding your back).
  4. Pressing Up: Exhale as you push through your heels to return to the starting position.
    • Extend your legs but do not lock out your knees at the top.

Tips

  • Maintain a neutral spine throughout the movement.
  • Keep your core engaged to support your lower back.
  • Use controlled movements; avoid bouncing at the bottom.

Safety

  • Always ensure the safety catch is in place before beginning your set.
  • If unsure about your form, seek guidance from a trainer.