leg-press-45-degree

The activated muscles during the inclined leg press are diverse and target various areas of your legs. The focus is directly on training the four-headed thigh muscle, the quadriceps (musculus quadriceps femoris), and the hamstring (musculus biceps femoris). Additionally, the large gluteal muscle (musculus gluteus maximus) is strengthened. The extensor muscles of the spine (musculus erector spinae) and the three-headed adductor (musculus adductor) contribute supportively to proper execution.

The chosen foot position influences the focus on the target muscles:

• Neutral: A neutral foot position strengthens both the posterior thigh muscles and the gluteal muscles.
• Wide: With a wide foot position, the adductors are additionally stimulated.
• Narrow: A narrow foot position also stimulates the abductors.
• High: A high foot position focuses on training the posterior thighs and gluteal muscles.
• Low: With a low foot position, the stimulus increases in the anterior muscles of the thighs.

45 degree single leg leg press

Additionally, there is the option to alternately train both sides of the legs on the 45-degree leg press.

Body Position

For the one-sided training on the 45-degree leg press, assume a regular seated position on the cushion. The back is firmly against the backrest, which can be individually adjusted, and the gaze is angled upwards to naturally extend the head. The hands grasp the handles on both sides for added stability. Position one foot on the footplate, slightly turning it outward. This foot should be on one side of the plate. The leg you want to train is almost fully extended, while the other remains firmly on the ground. The upper and lower legs form a right angle. Tighten the muscles to start with the single-leg 45-degree leg press.

Movement

At the beginning of the single-leg 45-degree leg press, inhale and bend the knee until a right angle is formed with the upper and lower legs. The movement occurs exclusively in the leg being trained. Then, extend the leg back to the starting position, exhaling. Complete the desired number of repetitions before turning to the other leg.

45 degree leg press with narrow foot position

Performing the 45-degree leg press with a narrow foot position also targets the outer thighs.

Body Position

Sit in the 45-degree leg press, ensuring your back is fully against the cushion. By adjusting the backrest individually, you ensure maximum training comfort. The feet are in the middle of the footplate, with a maximum foot width between them. This causes the knees and feet to slightly turn outward. Gaze forward, and grip the handles with your hands.

Movement

Initiate the 45-degree leg press with a narrow foot position by exhaling and extending your legs. Continue the movement until the legs are almost fully extended. Then, inhale and bend the legs again until they form at least a right angle. Ensure that the bending is comfortable.

45 degree leg press with wide foot stance

A variation of the 45-degree leg press involves training with an expansive foot placement to effectively target the inner thighs.

Body Position

To execute the 45-degree leg press with a wide foot placement, take a seat on the leg press cushion. Your back should be snug against the backrest, as well as your buttocks. If necessary, adjust the backrest for maximum comfort during the workout. Next, position your legs on the footplate. Place your feet at the outermost edge, with a slight outward orientation, ensuring the correct execution of the leg press with a wide foot placement.

Movement Sequence

Initiate the exercise by extending your legs. While doing this, exhale and ensure that your legs are not fully extended. Subsequently, inhale deeply and slowly bend your legs until they form an approximate right angle.

45-degree leg press with neutral foot position

The classic training with a neutral foot placement is widely adopted for the 45-degree leg press. The following section provides guidance on body position and the execution of the movement.

Body Position

Transition into the seated position on the 45-degree press. Sit on the seat cushion, and your back presses against the backrest. Many devices allow flexible adjustment of the backrest; however, ensure that you maintain a neutral spine. For the neutral foot placement, position your feet hip-width apart on the footplate. The toes should point slightly outward, aligning your knees and feet in the same direction during the slow descent of the weights. Optionally, use the handles for additional stability in the body. Direct your gaze slightly upwards, allowing your head to be a natural extension of the spine. Your legs are nearly extended, and you engage your body to commence the 45-degree leg press with a neutral foot placement.

Movement Sequence

Begin by releasing your legs from the plate to open the safety lock. Execute the movement until your legs are almost fully extended, exhaling during this phase. Then, slowly bend your legs, allowing the footplate to move toward your upper body. Inhale during this phase. Halt the movement when your legs are approximately at a right angle.

Common mistakes when doing leg presses on the 45 degree machine

Engaging in leg training using the 45-degree leg press machine presents an effective means of strengthening leg muscles, provided the exercise is executed correctly. Specific errors during leg pressing are commonly encountered in the gym, and it is crucial to steer clear of these pitfalls to prevent injuries and impairments to training effectiveness.

✅ Incorrect Foot Alignment: Precise foot placement is pivotal, ensuring that both feet and knees consistently point in the same direction. Preventing excessive outward rotation of the feet is crucial, although various options are available for positioning the feet on the platform.

✅ Overextended Legs: It is advisable to ensure that the legs maintain a slight bend during the execution. Full leg extension can lead to injuries in the knee joints.

✅ Lack of Stability in the Legs: Maintaining a constant and stable position of the legs is crucial throughout the exercise. Instability in the knees not only hampers the effectiveness of the training but can also result in severe injuries.

✅ Improper Positioning of Buttocks and Back: Throughout the exercise, the buttocks and back should consistently press firmly against the padding. It is essential to ensure that this position does not deviate forward or upward at any point.

✅ Incomplete Movements: Many athletes tend to execute the movement incompletely, often due to excessively heavy weights. It is advisable to choose a moderate weight to perform the movement correctly.

Alternatives and similar exercises to the 45 degree leg press

Various alternatives offer a diverse approach to your leg training. In the following section, comparable exercises are presented that are also suitable for effectively strengthening your leg muscles.