Quads
Vertical Leg Press
The Vertical Leg Press is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, gluteus maximus 20% and quads (vastus medialis) 20%.
How to do it
- Lie on your back in the vertical leg press with the hips directly under the platform.
- Place the feet shoulder-width in the middle of the platform and hold the handles beside the seat.
- Press the platform up and release the safety stops.
- Lower the platform straight down under control until the knees are bent about 90 degrees.
- Press straight back up, stopping just short of lockout.
Tips
- Keep the lower back pressed into the pad as the knees come toward the chest.
- Lower slowly: the load comes straight down on you.
Common mistakes
- Letting the hips lift off the pad at the bottom.
- Locking the knees at the top.
- Lowering past the depth you can control.
Muscles worked by the Vertical Leg Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Vertical Leg Press alternatives
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Frequently asked questions
What muscles does the Vertical Leg Press work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Vertical Leg Press good for beginners?
The Vertical Leg Press is rated intermediate. If you are new, learn the Horizontal Leg Press first and build up from there.
What is a good alternative to the Vertical Leg Press?
For example the Horizontal Leg Press, Leg Press and Seated Leg Press Machine. They train mostly the same muscles.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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