Vertical Leg Press

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Lever Machine or Sled Machine

Technique

1. Lie on your back under the vertical platform with the hips on the pad and the feet on the plate, shoulder-width apart.
2. Press the platform up and unlock the safeties, with the legs straight but the knees soft.
3. Lower the platform slowly until the knees come close to the chest, without the hips lifting.
4. Press back up through the whole foot.
5. Re-engage the safeties after the set.

Cues

• Keep the lower back and hips flat on the pad.
• Control the lowering.
• Keep the knees pointing over the toes.

Common mistakes

• Lowering so far that the pelvis curls off the pad and the lower back rounds.
• Locking the knees at the top.
• The knees caving in.
• Using a weight so heavy that you cannot control it.

Alternatives

• Leg Press
• Hack Squat
• Pendulum Squat