Lie on a vertical leg-press machine and drive the platform away by extending your knees and hips to work the thigh muscles (quadriceps). Keep the movement controlled through the full range of motion.
How to do the Vertical Leg Press (Machine)#
- Adjust the backrest and foot platform so your knees start bent at about 90° when your feet are on the platform.
- Lie with your back supported and place your feet shoulder-width on the platform, toes pointing slightly outward.
- Brace your core, inhale, then press through your heels to straighten your legs and lift the platform without locking your knees.
- Exhale and slowly lower the platform by bending the knees until you reach the starting bend, keeping control throughout the descent.
- Reset your position if needed and repeat for the desired reps, keeping a steady tempo and full contact between your back and the pad.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Calves (Gastrocnemius & Soleus)
Common mistakes#
- Locking the knees at full extension.
- Letting the knees collapse inward during the press.
- Using a jerky or bouncing motion at the bottom of the movement.
