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.