Exercise · Legs and glutes

45° leg press: how to do it right

The 45° leg press is a guided machine set at an angle that trains mainly your quads and glutes, with help from the hamstrings and adductors. It’s a solid option if you want to load your legs without worrying as much about balance as with squats.

Doable at all 76 gyms GoSet follows

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The essentials

Feet hip-width in the middle of the platform.
Lower without lifting your lower back off the pad.
Don’t lock your knees at the top.

Muscles worked

Front

Back

Primary: Quadriceps · Glutes
Secondary: Hamstrings · Adductors

How to do it

Sit on the leg press with your lower back flat on the pad and your head supported. Place your feet hip-width apart in the middle of the platform.
Use the handles to release the safety and keep a slight bend in your knees instead of locking them.
Inhale and bend your knees to lower the platform toward you, keeping your lower back pressed into the pad and your heels flat.
Lower until your knees are roughly at a 90° bend or a bit more, as long as your hips and lower back stay glued to the seat.
Exhale and push the platform away by driving through your heels until your legs are almost straight, but do not lock your knees.
At the end of your set, push the platform up under control, re-engage the safety stops with the handles, then gently let the weight settle before relaxing your legs.

Common mistakes

Locking out the knees at the top
Instead : Keep a slight bend in your knees at the top. Think about pushing and then lightly braking the weight instead of snapping your joints straight.
Letting the lower back lift off the pad
Instead : If your lower back starts to round or lift, shorten your range. Keep your feet closer to the middle of the platform and focus on constant contact between your lower back and the pad.
Going lower than your mobility allows
Instead : Stop your descent when your pelvis starts to tuck under or your heels want to lift. A bit less depth with a strong, stable position is usually safer and more efficient.
Bouncing at the bottom
Instead : Control the way down over 2 to 3 seconds, pause briefly at the bottom, then push up with intent but no sudden rebound off your knees.

Coach tips

Aim for about 2 to 3 seconds on the way down and around 1 second to push up, so the weight never yanks you around.
Breathe with the reps: inhale as you lower the platform, exhale as you press it away with your legs.
To focus more on glutes, place your feet a bit higher on the platform. For more quad emphasis, move them slightly lower, as long as your back stays flat.
Start with a load that lets you keep the same range and tempo on every rep, then build up the weight gradually across workouts.

Variations

Wider stance with toes slightly turned out to put a bit more emphasis on the adductors.
Narrower stance to put more focus on the front of the thighs, as long as your knees feel comfortable.

Sets and reps

On the 45° leg press, people often do 3 to 4 sets of 8 to 15 reps with a moderate to heavy load and controlled tempo. Some also use it near the end of a leg workout for higher-rep sets with lighter weight.

Equipment

45° leg pressAt all 76 gyms GoSet follows

Alternatives for the same muscles

Log your 45° leg press sets with GoSet

GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.

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Common questions

Where should I put my feet on the 45° leg press?

Start with your feet hip-width apart in the middle of the platform. If you feel too much stress in your knees, slide your feet a bit higher. If you want more quad focus, move them slightly lower, as long as your lower back stays flat.

Can the leg press replace squats?

It doesn’t fully replace them. The leg press lets you load your quads and glutes heavily with less balance demand, while squats challenge your whole body and trunk stability more. Many programs use both at different times.

What should I do if my knee hurts on the leg press?

Stop the set right away. You can try again later with lighter weight and a shorter range of motion. If the pain keeps coming back, talk to a qualified professional before continuing with this exercise.

How low should I go on the leg press?

Lower until your knees are well bent but your lower back stays on the pad and your heels stay down. For many people that’s around a 90° bend at the knees or a bit more, as long as the movement feels stable and controlled.