Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Squat
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The vertical leg press positions the platform directly above you rather than at an angle, making gravity work against you through the entire range of motion with no mechanical advantage at lockout. This old-school machine creates constant tension and a brutal quad pump that angled leg presses cannot replicate. The vertical position also reduces the shear forces on your lower back.
When to use it
Use for challenging leg press variation.
Who it's for
Intermediate lifters wanting variation.
Keep your lower back glued to the pad—the moment it lifts, you are going too deep for your current mobility. The vertical angle means less weight feels harder, so check your ego and focus on quality contractions.
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Also targets: Glutes, Hamstrings
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Lie on the vertical leg press with back flat.
Place feet on the platform above you.
Unrack and bend your knees to lower.
Lower until knees are at 90 degrees.
Press through feet to extend legs.
Don't lock out knees at the top.
Keep your back flat against the pad.
Control the weight throughout.
The vertical angle is more challenging.
Program vertical leg press when you want maximum quad tension without the momentum that angled presses allow. Use them as a finishing exercise when your quads need extra volume, or as a primary press for lifters whose backs round on angled presses. Pair with hamstring curls since the vertical press is extremely quad-dominant.
Back lifting off the pad.
Changing your back position during the Vertical Leg Press can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Bouncing at the bottom.
Bouncing or using momentum during the Vertical Leg Press makes the movement harder to control and can shift work away from your Quadriceps. Use a load you can move smoothly through the intended range.
Locking out knees for optimal results.
Letting your knees drift away from the intended line during the Vertical Leg Press changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Intermediate lifters wanting variation.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 90s-2min.
This is one example of how Vertical Leg Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Vertical Leg Press
The Vertical Leg Press primarily targets the Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the Vertical Leg Press include Glutes, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Vertical Leg Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variation. Focus on proper technique and consider starting with easier variations.
For the Vertical Leg Press, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 90s-2min. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Vertical Leg Press typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Vertical Leg Press include: Leg Press, Hack Squat. These exercises target similar muscle groups as the Vertical Leg Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.