Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Squat
See how Vertical Leg Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 90s-2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Vertical Leg Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Vertical Leg Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Vertical Leg Press is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.