This compound exercise is multiple, it works mainly hamstrings, glutes, quads and calves.
Highly effective at changing your routine, being on the ground and facing gravity will give you a more complete feeling in the work of your leg muscles.
Smith machine vertical leg press, instructions to follow
- 1. Set the load you want to use on the bar and put it about one meter off the ground.
- 2. Lie back on the ground and place your feet on the bar at the width of the pelvis.
- 3. While exhaling, push in your legs, extend your knees and raise the bar.
- 4. Inhale deeply, flex your knees, control the movement, and return to the starting position.
- 5. Continue your series by repeating the movement.
Several techniques, tips an advice for smith machine vertical leg press :
- 1. It is recommended to use an assistant to remove the security at the beginning of your series.
- 2. To isolate your hamstrings more effectively, take twice as long to climb as the lowering.
- 3. Perform the movement keeping your back to the ground or with a natural arch.
- 4. Do not stretch your knees as much as you can at the ascent and do not go down too low so you will not be surprised at the ascent.