Smith Leg Press

1. Set the Smith machine bar to its lowest setting and unrack it so it rests just above the floor.
2. Lie on your back on the floor or a low bench with your hips close to the bar and your feet flat against it, shoulder width apart.
3. Brace your core and press your feet into the bar to unrack it, extending your legs to lockout.
4. Keep a slight bend in your knees at the top rather than locking out hard.
5. Bend your knees and lower the bar toward your chest under control, keeping your lower back flat against the floor.
6. Stop when your knees reach roughly 90 degrees or when your lower back starts to round.
7. Press back through your heels to extend your legs and return to the top.
8. Perform 3 to 4 sets of 10 to 15 reps.

Common Mistakes

• Lower back rounding: Letting the hips tuck under as the knees come in strains the spine. Stop the descent before your lower back lifts off the floor.
• Feet too high on the bar: Placing the feet too far up the bar shortens the range and stresses the knees. Keep them roughly shoulder width and centered.
• Locking the knees out hard: Slamming the knees straight at the top can jar the joint. Stop just short of full lockout and control the bar.
• Setting the bar too high: A bar that starts too far off the floor limits how deep you can go safely. Set it at its lowest safe position for full range.