Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Inverted Leg Press
A Smith machine leg press variation where you lie on your back and press the bar upward with your feet, targeting quadriceps, glutes, and hamstrings for lower body strength and hypertrophy with reduced spinal load.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Accessory Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius, Soleus
Abs
3/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Position the Smith machine bar at hip height and load with plates. Lie on your back under the bar with feet on the underside, hip-width apart, arms extended for balance.
- Extend legs to unrack the bar, keeping knees soft.
- Inhale and bend knees and hips to lower the bar toward your chest until thighs near chest or knees at 90 degrees.
- Exhale and press through feet to extend legs, driving the bar upward.
- Stop short of knee lockout at the top.
- Repeat for reps, maintaining flat back on floor.
- Rerack the bar by locking knees and securing catches.
Coaching Tips
Form Cues
- Keep back flat on floor
- Drive through heels
- Knees track over toes
- Core braced
- Avoid knee lockout
Breathing
Inhale during descent, brace core, and exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until knees form 90 degrees or thighs approach chest with back flat; extend legs fully without locking knees.
Safety
Safety Notes
- Set safety catches below starting position
- Start with light weight
- Wear grippy shoes to prevent foot slippage
- Stop if knee or back pain occurs
- Avoid if acute lower back injury
Spotting
Spotter optional for heavy loads to assist unracking and reracking; Smith machine provides inherent safety via catches.
Common Mistakes
- Arching lower back
- Using momentum to bounce
- Feet slipping off bar
- Locking knees at top
- Incomplete range of motion
When to Avoid
- Acute lower back pain
- Knee joint instability
Flexibility Needed
- Hip flexion beyond 90 degrees
- Ankle dorsiflexion for foot placement
Build Up First
- Basic hip and knee extension proficiency
- Familiarity with Smith machine operation
Also known as
Lying Smith Machine Leg Press, Vertical Smith Machine Leg Press, Upside Down Leg Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Inverted Row
Smith Machine
Lats
Smith Machine Squat
Smith Machine
Quads
Smith Machine Lunge
Smith Machine
Quads
Smith Machine Single-Leg Deadlift
Smith Machine
Glutes
Smith Machine Step Up
Smith Machine, Plyometric Box
Quads
Smith Machine Single-Leg Hip Thrust
Smith Machine, Incline Bench
Glutes
Smith Machine Deadlift
Smith Machine
Glutes, Hamstrings
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Sumo Squat
Smith Machine, Plates
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
