Smith Leg Press
Also known as: smith machine leg press
Smith Leg Press trades complexity for control through the whole range, and it works before or after your main squat.
How to do Smith Leg Press
- Adjust the seat and footplate of the smith machine to a comfortable position.
- Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
- Grasp the handles or sides of the machine for stability.
- Push the footplate away from you by extending your legs, keeping your back against the backrest.
- Pause for a moment at the fully extended position.
- Slowly bend your knees and lower the footplate back towards you, returning to the starting position.
- Repeat for the desired number of repetitions.
Smith Leg Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Leg Press Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Smith Leg Press
Swap Smith Leg Press For
Smith Leg Press — Frequently Asked Questions
How do you do the Smith Leg Press?
Adjust the seat and footplate of the smith machine to a comfortable position. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. Grasp the handles or sides of the machine for stability. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Leg Press work?
The Smith Leg Press primarily targets the glutes. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Leg Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Leg Press good for beginners?
Not usually. The Smith Leg Press is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Leg Press?
Try the Barbell One Arm Side Deadlift, Kettlebell Pistol Squat or the Sled Lying Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Leg Press the same as the smith machine leg press?
Yes. The Smith Leg Press is also commonly called the smith machine leg press. Different gyms and training programs label it differently, but "smith machine leg press" refer to this same movement.
