45 Degree Machine Leg Press

45 Degree Machine Leg Press

Type: Compound Muscle: Quadriceps Equipment: Machine

A machine-based exercise that targets your lower body muscles including quads, hamstrings, and glutes.

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+Supports controlled heavy leg training
+Works several major leg muscles
–Can encourage shallow range of motion
–May stress knees with poor form

This exercise targets:

Quadriceps

Quads

Glutes

Glutes

Hamstrings

Hamstrings

Adductors

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat so knees are ~90° at start; back and hips flat on the pad
Place feet shoulder-width on the platform, toes slightly out
Grip handles, brace your core, and unrack by pressing up (don’t lock knees)
Inhale and lower the sled by bending hips and knees; keep knees tracking over mid-foot
Descend until thighs are about parallel to shins or before hips lift; keep back glued to pad
Exhale and press through heels/mid-foot to return, stopping just short of lockout
Use a slow, controlled tempo; start light and increase gradually
Set safety stops and never bounce the weight