45° Leg Press: how to do it right
In short: The 45 degree leg press targets the quads in a compound movement, with maximum tension at mid-range across the whole range of motion.
How to do it, step by step
- 1Set your back and pelvis firmly against the backrest, feet mid-platform, shoulder-width apart.
- 2Unlock the safeties then bend your knees, bringing the sled toward you in a controlled way.
- 3Lower to about 90 degrees of flexion without your pelvis lifting off the backrest.
- 4Push through your whole foot to extend your legs, without locking your knees out harshly.
- 5Keep a continuous, fluid rhythm, with no dead time or jerks, 2 seconds on the return, 1 to 2 on the push.
The mistake to avoid
Don't go so deep that your lower back lifts off the pad.
Other common mistakes
- Lifting your butt off the backrest at the bottom puts your lower back at risk, reduce the range to keep your pelvis pinned.
- Locking your knees at the end of the push shifts the load onto the joint, keep a slight bend to maintain muscle tension.
- Letting your knees cave inward stresses the ligament, push with knees and toes aligned.
- Loading too heavy and bouncing at the bottom breaks control, lighten up and pilot every rep through the whole range.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
The quads are the prime mover, notably the vastus lateralis, vastus medialis and rectus femoris, responsible for knee extension. The glutes and hamstrings support during hip extension, especially in the lower portion of the movement. The adductors help stabilize depending on foot width.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Smith Machine Squat with Feet Forward ›
- Weighted Step-Up ›
- Close-Stance Quad-Focused Leg Press ›
- Reverse Lunges ›
- Walking Lunges ›
Frequently asked questions
How do I do this exercise?
Back and pelvis firmly against the backrest, feet mid-platform, shoulder-width apart. Unlock the safeties, bend your knees bringing the sled toward you without lifting your pelvis, then push through your whole foot to straighten your legs without locking your knees. Continuous rhythm, no jerks.
How low should I go?
Go down to about 90 degrees of flexion without your pelvis lifting off the backrest. The tension is max at mid-range, around 90 to 120 degrees of knee opening. Don't lock your knees out at the top and don't bounce at the bottom: aim for the full range you control, not the one that tilts your pelvis.
I don't feel anything, is that normal?
You should feel the quads working. Add a slight deliberate slow-down around 90 to 100 degrees of flexion, without locking out or bouncing, to maximize time under tension. Put your feet lower on the platform to emphasize the quads, higher it goes to the glutes and hamstrings.
How fast should I do the movement?
Brake the sled's return toward you over 2 seconds, then push in 1 to 2 seconds, firm but controlled. Continuous movement, with no dead time or bounce at the bottom. It's control that loads the quad, not speed.
How should I breathe?
Breathe in and brace your trunk while the sled comes back toward you. Hold briefly at the bottom to stabilize, then breathe out as you push. Abs engaged and back pinned from start to finish to protect your spine.