Smith-Machine Leg Press

- Weight plates (as needed)
- Weightlifting mat (optional for comfort)
1. Setup:
- Adjust the Smith machine bar to a height that is comfortable for you. It should be above your head when lying on your back.
- Load the desired weight plates onto the bar.

2. Positioning:
- Lie on your back on the floor or a bench beneath the Smith machine.
- Position your feet shoulder-width apart on the bar. Your heels should be placed under the bar with your toes pointing slightly outwards.
- Keep your arms relaxed at your sides or lightly grasping the edges of the platform for stability.

3. Starting Position:
- Ensure your lower back is flat against the floor or bench. Your knees should be bent at about 90 degrees, and your feet should be firmly planted on the bar.

4. Execution:
- Push: Begin the movement by pressing your heels into the bar, extending your legs. Keep your core engaged to maintain stability.
- Return: Once your legs are fully extended, pause briefly, then slowly lower the bar back to the starting position by bending your knees. Control the movement to avoid letting the weights drop suddenly.

5. Repetitions:
- Perform 8 to 12 repetitions, depending on your fitness level. Rest for 30 to 60 seconds between sets.

6. Tips:
- Ensure your back stays flat throughout the exercise. Avoid arching it to prevent injury.
- Focus on using your legs to drive the movement, without locking out your knees at the top.
- Breathe out as you press up and inhale as you lower down.

7. Finishing:
- After completing your sets, carefully re-rack the bar on the Smith machine. If heavy weights were used, ensure to ask for assistance if needed.