Vertical Leg Press
Leg PressStrength
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The Vertical Leg Press is a strength exercise performed lying on your back on a vertical (or 45-degree) leg press machine, pressing the weighted foot platform straight up overhead until your legs reach near-full extension. It primarily targets the quads, glutes, and hamstrings to build lower-body power and muscle endurance in a joint-friendly, supported position. Ideal for beginners through advanced lifters seeking a controlled alternative to the squat, it requires access to a vertical/45-degree leg press machine.
How to Perform Vertical Leg Press
- 1Lie back on the leg press machine's bench with your head and shoulders supported, and position your feet shoulder-width apart on the platform above you.
- 2Grip the machine's side handles, release the safety catches, and press the platform slightly to unrack it, keeping your lower back flat against the pad.
- 3Inhale deeply, then bend your knees to lower the platform slowly toward your chest until your knees reach about 90 degrees or a comfortable depth.
- 4Exhale forcefully as you press through your heels to extend your legs and drive the platform back up toward full extension.
- 5Pause briefly at the top, keeping a slight bend in your knees without locking them out.
- 6Repeat for desired reps, maintaining control throughout, then re-engage the safety catches before exiting the machine.
- 7Key form tips: Keep your knees tracking over your toes (avoid caving inward); keep your lower back pressed into the pad throughout; breathe steadily—never hold your breath. Common mistakes: Rounding the lower back off the pad, using a partial range of motion, or locking out the knees hard at the top.