Target Muscle

    Glutes

    Equipment

    Smith Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsSmith Machine

    Smith Leg Press

    The smith leg press is a lower body exercise performed on a smith machine, targeting the glutes with secondary emphasis on the quadriceps, hamstrings, and calves. It involves pressing a footplate away from the body while seated, using the legs to extend and flex at the knees and hips.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Adjust the seat and footplate of the smith machine to a comfortable position.

    2. 2

      Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.

    3. 3

      Grasp the handles or sides of the machine for stability.

    4. 4

      Push the footplate away from you by extending your legs, keeping your back against the backrest.

    5. 5

      Pause for a moment at the fully extended position.

    6. 6

      Slowly bend your knees and lower the footplate back towards you, returning to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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