45-Degree Leg Press

The leg press is a machine-based lower body pressing exercise. It removes the balance and upper body demands of squatting while allowing substantial quad loading. Foot placement dramatically changes which muscles are emphasised.

Beginner 💪 Quads Compound Squat
3–4
Sets
10–15
Reps
2 min
Rest
Compound
Type
🏋️ Machine
45-Degree Leg Press — start and finish positionsSTARTFINISH
Machine
Quads Beginner Compound
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Muscles Worked

Learn more in the Quads training guide →

Primary
Quads
Secondary
Glutes
Hamstrings
Highlighted muscles

How To Perform

  1. 1 Load the machine and position yourself with your back and head against the pad.
  2. 2 Place feet on the platform at shoulder-width or slightly wider.
  3. 3 Unrack by extending the legs, then lower the platform by bending the knees.
  4. 4 Lower until knees are at 90 degrees or beyond — do not let the lower back round off the pad.
  5. 5 Press back up to near full extension without locking out.

Form Cues

  • ✓ Do not allow your lower back to peel off the pad at the bottom — this creates dangerous spinal flexion under load.
  • ✓ Lower foot placement emphasises the quads; higher placement shifts load to the glutes and hamstrings.
  • ✓ Do not fully lock out the knees at the top — keep tension on the quads.

Common Mistakes

  • ✗ Lower back rounding at the bottom.
  • ✗ Knees caving inward.
  • ✗ Excessive foot placement shifting all load away from quads.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For 45-Degree Leg Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the 45-Degree Leg Press? These alternatives target the same muscles:

Barbell Back Squat
Quads · Intermediate
→
Hack Squat
Quads · Beginner
→
Goblet Squat
Quads · Beginner
→
Leg Extension
Quads · Beginner
→

Swap 45-Degree Leg Press for something else

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Where This Exercise Fits

FAQ

How many sets of 45-Degree Leg Press should I do?▾
3–4 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for quads. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does 45-Degree Leg Press target?▾
45-Degree Leg Press primarily targets the Quads. Secondary muscles include Glutes, Hamstrings.
Is 45-Degree Leg Press good for beginners?▾
45-Degree Leg Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For 45-Degree Leg Press, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.