45-Degree Leg Press
Squat, machine, quadriceps and glutes
The 45 degree leg press pushes a weighted platform away from you along an angled track while you sit with the back supported. It trains the quadriceps and glutes, with the adductors and hamstrings helping. It suits anyone who wants to train the legs hard without balancing a bar, beginners included.
Setting up
- Sit in the machine with the back and hips flat against the pad.
- Place the feet about shoulder width apart in the middle of the platform, toes turned out a little.
- Press the platform up and release the safety handles, keeping a slight bend in the knees.
- Start with a light load you can lower slowly through the full range.
How to do a 45-degree leg press
- Lower the platform under control by bending the knees toward the chest.
- Stop when the knees are at about a right angle, or before the lower back starts to lift off the seat.
- Keep the hips and lower back flat against the pad on every rep, which matters more than how deep you go.
- Press the platform away through the whole foot.
- Straighten the legs without locking the knees hard at the top.
- Lock the safety handles back in place after the last rep.
Breathing. Breathe in as you lower the platform and breathe out as you press it away.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors and hamstrings
Common mistakes
- Lowering so deep the lower back rolls off the seat. Then the lower back takes the load instead of the legs, so stop just above that point.
- Locking the knees hard at the top. That puts the load on the joint instead of the muscles, so stop just short of straight.
- Knees caving in. They twist under load, so keep them in line with the toes.
- Heels lifting off the plate. Then the knees take the strain, so place the feet a little higher and press through the heels.
Guide
Guide
Guide
Guide
