45-Degree Leg Press
45-Degree Leg Press is a compound squat exercise for the quads. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Leg Press · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Place the feet where the knees can track over the middle toes through a deep, pain-free range.
- 4Adjust the back pad and safety stops before loading, then keep the hips and low back supported.
How to perform it
- 1Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 2Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- 3As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- 4Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- 5Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Knees follow toes
- •Keep the whole foot heavy
- •Control the bottom; drive smoothly
Common mistakes
- •Heels lifting
- •Knees collapsing inward
- •Relaxing into the bottom or bouncing
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Smith machine
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.