How to do a smith-machine leg press

Setup:

1. Position: This is an unconventional exercise. Lie on your back on the floor inside a Smith machine, with your hips directly under the bar.
2. Foot Placement: Place your feet on the bar, about shoulder-width apart.
3. Unrack: Push the bar up with your legs and rotate it to unrack it.

The Movement:

1. Lower: Inhale and slowly lower the bar by bending your knees. Lower it until your knees are at a 90-degree angle or more.
2. Press: Exhale and press the bar back up by extending your legs. Push through your heels.
3. Control: Do not lock your knees at the top of the movement.

Tips:

• Use caution: This is not a standard exercise and may feel awkward. Ensure the safety stops are set appropriately.
• Keep your lower back flat on the floor. Do not let it arch.
• A standard leg press machine is generally a safer and more effective alternative.