Vertical Leg Press
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The Vertical Leg Press is a bodyweight strength exercise performed by lying supine on the floor or a bench and pressing your legs upward against gravity toward full extension, mimicking a machine leg press without equipment. It primarily targets the quads, glutes, and posterior thighs (hamstrings) to build lower-body power and muscle endurance. Ideal for beginners, home trainers, or those seeking a no-equipment alternative to enhance leg strength and stability.
How to Perform Vertical Leg Press
- 1Stand with your back against a wall, feet shoulder-width apart and placed about 2-3 feet forward from the wall, forming an "L" shape with your body.
- 2Bend your knees slightly and place your hands on your thighs for support, keeping your head, upper back, and shoulders pressed firmly against the wall.
- 3Inhale deeply, then bend your knees to lower your body straight down toward the floor, sliding your back down the wall until your thighs are parallel to the ground (or as low as comfortable).
- 4Exhale forcefully as you press through your heels to extend your legs and push your body back up to the starting standing position.
- 5Pause briefly at the top, keeping tension in your legs without fully locking your knees.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep your knees tracking over your toes (avoid caving inward); maintain a neutral spine with core engaged; breathe steadily—never hold your breath. Common mistakes: Rounding the lower back, partial range of motion, or letting heels lift off the floor.
