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Smith Machine vs Leg press - Just move your feet.

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Fitness Dad

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Leg press machine feet placement and muscle targeting
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Leg press machine feet placement and muscle targeting

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The leg press doesn’t switch muscles on or off. Small changes in how you place your feet and move just change which muscles work harder.
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The leg press doesn’t switch muscles on or off. Small changes in how you place your feet and move just change which muscles work harder.

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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists
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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

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One machine, different leg muscles 🔥, here’s how to get more out of your smith machine workouts 👇
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One machine, different leg muscles 🔥, here’s how to get more out of your smith machine workouts 👇

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Hit your entire legs with the leg press — one machine, every angle. 💪
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Hit your entire legs with the leg press — one machine, every angle. 💪

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Hit your entire legs with the leg press — one machine, every angle. 💪
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The REAL Perfect Leg Day: • 2 Sets of Leg Extensions • 2 Sets of Seated Leg Curls • 2 Sets of Pendulum/Hack/Belt/Smith Squats • 2 Sets of 45° Hyperextensions • 3 Sets of Adduction Machine • 2 Sets of Glute Bridge Machine • 3 Sets of Calf Press Machine ALL BASES COVERED!
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The REAL Perfect Leg Day: • 2 Sets of Leg Extensions • 2 Sets of Seated Leg Curls • 2 Sets of Pendulum/Hack/Belt/Smith Squats • 2 Sets of 45° Hyperextensions • 3 Sets of Adduction Machine • 2 Sets of Glute Bridge Machine • 3 Sets of Calf Press Machine ALL BASES COVERED!

Dean Turner

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Your BEST Leg day is very likely one with EXCLUSIVELY machines Namely the… - Leg Extension Machine - Seated Leg Curl Machine - Pendulum Squat Machine - 45° Hyper Machine - Adduction Machine - Glute Bridge Machine - Calf Press Machine Probably in that order too! 2 sets x 5-10 reps @ 0-1 RIR for all!
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Your BEST Leg day is very likely one with EXCLUSIVELY machines Namely the… - Leg Extension Machine - Seated Leg Curl Machine - Pendulum Squat Machine - 45° Hyper Machine - Adduction Machine - Glute Bridge Machine - Calf Press Machine Probably in that order too! 2 sets x 5-10 reps @ 0-1 RIR for all!

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The PERFECT Leg Day: • 2 Sets of Leg Extensions • 2 Sets of Seated Leg Curls • 2 Sets of Pendulum/Hack/Belt/Smith Squats • 2 Sets of 45° Extensions • 3 Sets of Adduction Machine • 2 Sets of Hip Thrust Machine • 3 Sets of Calf Press ALL BASES COVERED!
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I used to shoulder press 70kg on the Smith machine. Today I tried dumbbell shoulder press again after almost 2 months… 50kg felt HARD. 😭 Did I actually get weaker? Or are dumbbells just harder to control because each arm has to stabilize the weight independently? Smith machine vs dumbbells how different does it feel for you? 👀
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I used to shoulder press 70kg on the Smith machine. Today I tried dumbbell shoulder press again after almost 2 months… 50kg felt HARD. 😭 Did I actually get weaker? Or are dumbbells just harder to control because each arm has to stabilize the weight independently? Smith machine vs dumbbells how different does it feel for you? 👀

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Smith Machine Leg Variations - 5 Ways to Hit All Lower Body
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The PERFECT Leg Day: - Leg Extensions - Seated Leg Curls - Pendulum Squats - 45° Extensions - Adduction Machine - Hip Thrust Machine - Calf Press on Leg Press 2 sets x 5-10 reps @ 0-1 RIR for all It does not get more efficient/effective than this, folks!
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The PERFECT Leg Day: - Leg Extensions - Seated Leg Curls - Pendulum Squats - 45° Extensions - Adduction Machine - Hip Thrust Machine - Calf Press on Leg Press 2 sets x 5-10 reps @ 0-1 RIR for all It does not get more efficient/effective than this, folks!

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