Introduction
Exercise: Leg Press 45 Degrees
The Leg Press 45 Degrees is a weight training exercise that primarily targets the quadriceps, glutes, and hamstrings. This exercise provides a safe and effective means to build lower body strength and power, particularly during the push-off motion in activities like running or jumping. The 45-degree angle on the leg press machine engages multiple muscle groups simultaneously, making it an efficient workout for those seeking to improve their overall lower body strength while minimizing strain on the knees. This exercise is beneficial for a variety of fitness goals, including sports performance and general leg development.
Muscles Worked
- Primary: Quadriceps, Gluteus maximus, Hamstrings
- Secondary: Calves, Adductors (inner thigh), Abductors (outer thigh)
How to Do It (Step-by-Step)
- Sit on a 45-degree leg press machine with your back flat against the pad, feet hip-width apart and placed slightly higher than the middle of the platform. Adjust the seat so your knees are at a 90-degree angle. Hold the handles for support if needed.
- Push the platform away from you, extending your legs until your legs are almost straight but not quite locked out. Keep your heels on the foot plate throughout the movement.
- Slowly bend your knees to return to the starting position while keeping your back flat and core engaged. Do not let your lower back arch or lift off the seat during this part of the movement.
Tip: Maintain a steady pace and focus on using your quadriceps to perform the exercise effectively, rather than just pushing through your heels.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Auto Progression ensures optimal progress for your leg press exercises.
Use the Rest Timer to keep track of and maintain the correct rest intervals between sets.
Form Tips
- Adjust the seat to ensure your feet are at a 45-degree angle, with your knees slightly bent. This positioning will engage your quadriceps effectively.
- Keep your back firmly against the backrest and avoid arching or rounding it. Maintain a neutral spine throughout the exercise.
- Slowly lower the weight by flexing your knees and then press up evenly through both heels, keeping the movement controlled and smooth to protect your knees.
When to Use It
- Building Quadriceps Strength: The 45-degree leg press is effective for targeting the quadriceps, making it ideal for individuals looking to increase their lower body strength and muscle mass.
- Enhancing Athletic Performance: In sports that require explosive jumping movements or quick changes in direction, the 45-degree leg press can help improve power and agility by mimicking these real-world movements.
- Rehabilitating Knee Issues: The 45-degree leg press provides a safer alternative to traditional squats and lunges for those recovering from knee injuries or dealing with knee pain, as it reduces stress on the joint.
Remember to track your progress using Workout History
It's a machine exercise that targets the quadriceps, glutes, and hamstrings. The footplate is set at an angle of 45 degrees.
It helps to engage more muscle fibers in the quads compared to traditional flat-foot leg press. This can lead to better muscle development and balance.
Adjust the seat and footplate so your knees are slightly bent when you sit, feet should be just below the pivot point of the footplate.
Keep your back against the pad, feet shoulder-width apart, push the footplate away slowly, then return to start position in a controlled manner.
Aim for 3–4 sets of 8–12 repetitions. Adjust based on your fitness level and goals.
