Smith Leg Press

glutesupper legssmith machine

Learn how to do the Smith Leg Press with proper form and technique. This smith machine exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

Smith Leg Press exercise demonstration showing proper form

How to Do the Smith Leg Press

Follow these steps to perform the Smith Leg Press with correct form:

  1. 1Adjust the seat and footplate of the smith machine to a comfortable position.
  2. 2Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
  3. 3Grasp the handles or sides of the machine for stability.
  4. 4Push the footplate away from you by extending your legs, keeping your back against the backrest.
  5. 5Pause for a moment at the fully extended position.
  6. 6Slowly bend your knees and lower the footplate back towards you, returning to the starting position.
  7. 7Repeat for the desired number of repetitions.

Smith Leg Press Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
smith machine
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Smith Leg Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Leg Press work?

The Smith Leg Press primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Smith Leg Press?

The Smith Leg Press requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Leg Press with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Leg Press?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Smith Leg Press?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Smith Leg Press best for?

The Smith Leg Press fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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