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Leg Press 45-Degree

The mass builder — allows heavy loads for maximum leg development with reduced spinal stress

⚡ Quick Reference​

AspectDetails
PatternSquat
Primary MusclesQuads, Glutes
Secondary MusclesHamstrings, Adductors
Equipment45-Degree Leg Press Machine
Difficulty⭐ Beginner
Priority🟡 Supplemental

Movement Summary​

🎯 Setup​

Starting Position​

  1. Seat position: Adjust so knees are at 90° when sled is lowered
  2. Back position: Lower back flat against pad, butt firmly seated
  3. Foot position: Feet shoulder-width on platform
    • Mid-platform placement
    • Toes slightly out (10-20°)
  4. Grip: Hold handles beside hips
  5. Starting position: Press sled up to release safety locks
  6. Brace: Big breath, engage core before lowering

Equipment Setup​

EquipmentSettingNotes
Seat Back AngleFixed at 45°Cannot adjust on most machines
Seat PositionAdjust forward/backKnees should be at 90° when sled is down
FootplateLarge platformAllows multiple foot positions
Safety StopsSet just below max depthEssential safety feature
Setup Cue

"Back flat to pad, feet mid-platform, core tight — never let your lower back round off the pad"

🔄 Execution​

The Movement​

What's happening: Getting positioned safely

  1. Sit back in seat, back completely flush to pad
  2. Place feet shoulder-width, mid-platform
  3. Press sled up and release safety handles
  4. Big breath into belly, brace core hard
  5. Grip handles firmly

Tempo: Take time to ensure proper position

Feel: Back supported, feet secure, ready to control weight

Key Cues​

Primary Cues
  • "Lower back stays glued to the pad" — prevents spinal flexion injury
  • "Drive through whole foot" — maximizes leg engagement
  • "Control the descent" — eccentric phase builds size

Tempo Guide​

GoalTempoExample
Strength2-0-1-02s down, no pause, 1s up, no rest
Hypertrophy3-1-2-03s down, 1s pause, 2s up, no rest
Endurance2-0-2-02s down, no pause, 2s up, no rest

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
QuadsKnee extension — driving sled away█████████░ 90%
GlutesHip extension — especially at bottom████████░░ 80%

Secondary Muscles​

MuscleActionActivation
HamstringsAssist in hip extension██████░░░░ 55%
AdductorsHip and knee stabilization██████░░░░ 60%

Stabilizers​

MuscleRole
CalvesAnkle stability, foot position
CoreTorso stability, prevent back rounding
Muscle Emphasis

To emphasize quads: Feet lower on platform, narrower stance To emphasize glutes: Feet higher on platform, wider stance, deeper depth To emphasize hamstrings: Feet very high on platform, push through heels

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Lower back rounding off pad"Butt tuck" at bottomDisc injury risk, spinal flexionReduce depth, don't go so low that butt lifts
Locking knees hard at topFull extension with snapKnee joint stressStop just before lockout, keep slight bend
Partial range of motionOnly going halfway downLimited muscle developmentGo deeper (at least 90° knee bend)
Feet too low on platformHeels near bottom edgeExcessive knee stressMove feet to mid-platform or higher
Uneven pressingOne leg pushing moreMuscle imbalances, injury riskFilm yourself, focus on even distribution
Most Common Error

Lower back rounding — the most dangerous mistake. When your butt starts to tuck under at the bottom, STOP. That's your depth limit. Going deeper with a rounded spine risks serious injury.

Self-Check Checklist​

  • Lower back stays flat on pad entire time
  • Knees track in line with toes (not caving)
  • Going at least to 90° knee angle
  • Both legs pressing evenly
  • Controlled tempo, no bouncing

🔀 Variations​

By Foot Position​

AspectDetails
Foot PositionMid-platform, shoulder-width
ToesSlightly out (10-20°)
Best ForBalanced leg development
EmphasisQuads and glutes evenly

By Training Purpose​

VariationChangeWhy
Heavy Load5-8 repsBuild max strength, can load heavy safely
Pause Reps2-3s pause at bottomEliminate momentum, build strength
Cluster Sets2-3 reps, 15s restMax weight, strength gains

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestRIR
Strength3-55-83-4 min1-2
Hypertrophy3-48-1590s-2min2-3
Endurance2-315-25+60-90s3-4

Workout Placement​

Program TypePlacementRationale
Leg dayFirst or second exerciseCan handle heavy loads, great mass builder
Push day (PPL)Primary leg movementMain lower body compound
Full-bodyPrimary leg exerciseMost demanding leg movement
Lower bodyAfter or instead of squatsAlternative to barbell work
Heavy Loading

The leg press allows you to load significantly more weight than squats due to the stable, fixed path. This is great for overload but can be dangerous if safety isn't respected. Always use safety stops and control the weight.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets, learn the movement
Intermediate2x/week3-4 sets, vary intensity
Advanced2-3x/week4-6 sets, periodized

Progression Scheme​

Progressive Overload

Leg press allows large weight jumps. Add 20-45 lbs (one plate per side) when you hit the top of your rep range. The fixed path makes this safer than free weights.

Sample Progression​

WeekWeightSets x RepsNotes
1270 lbs3x10Establish baseline
2270 lbs3x12Add reps
3315 lbs3x10Add weight
4315 lbs3x12Add reps
5360 lbs3x10Add weight

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Goblet SquatLearning squat pattern
Bodyweight SquatComplete beginner
Wall SitIsometric strength building

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Leg PressWant to address imbalances
Barbell Back SquatReady for free weights
Barbell Front SquatAdvanced free weight work

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceGood For
Hack Squat MachineMore upright, quad-focusedQuad isolation
V-Squat MachineDifferent angleVariation
Leg Press HorizontalHorizontal pressingLower back sensitivity

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back injurySpinal flexion if back roundsReduce depth, keep back flat always
Knee painCompression forcesFeet higher on platform, reduce depth
Hip impingementDeep flexionDon't go as deep, see doctor
PregnancyIntra-abdominal pressureUse lighter loads, avoid late pregnancy
Stop Immediately If
  • Lower back rounds off the pad (butt tuck)
  • Sharp pain in knees or lower back
  • Knees buckling or giving out
  • Unable to control the weight
  • Dizziness or loss of vision

Injury Prevention​

StrategyImplementation
Keep back flatMost important safety rule — never let back round
Controlled tempoNo bouncing, no dropping the weight
Proper depthStop before back rounds, even if it's shallow
Safety stopsAlways set them, they save lives
Even pressingBoth legs push equally

Machine Safety​

  • Always use safety stops — set them just below your max depth
  • Load evenly — same weight on both sides
  • Control the negative — never let sled drop
  • Don't lock knees hard — keep slight bend at top
  • Have a spotter for max attempts — they can help re-rack if needed
Most Common Injury

Lower back injury from butt tuck — when you go too deep and your lower back rounds off the pad. This creates spinal flexion under heavy load. ALWAYS stop before this happens, even if it means less depth.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Extension90-110° flexion🟡 Moderate
KneeFlexion/Extension90-110° flexion🔴 High
AnkleDorsiflexion10-20°🟢 Low
SpineNeutral maintenanceZero movement🔴 High if rounded

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90° flexionCan sit in deep squat positionReduce depth, work on hip mobility
Knee90° flexionCan kneel comfortablySee doctor if limited
AnkleMinimalLess demanding than free squatsPlace feet higher if needed
Joint Health Note

The leg press is generally safer for the spine than free-weight squats because the back is supported. However, the key is keeping the back FLAT against the pad. Rounding the spine under load negates this safety benefit.

❓ Common Questions​

How deep should I go on the leg press?

Go as deep as you can while keeping your lower back FLAT against the pad. For most people, this is when knees reach 90° or slightly deeper. The moment your butt starts to tuck under (posterior pelvic tilt), STOP. That's your depth limit. Going deeper with a rounded back is dangerous.

Where should my feet be on the platform?

Start with feet mid-platform, shoulder-width apart:

  • Lower on platform = more quads, more knee stress
  • Higher on platform = more glutes/hamstrings, less knee stress
  • Wide stance = inner thighs, glutes
  • Narrow stance = outer quads

Experiment to find what feels best and targets your goals.

Can I replace squats with leg press?

Yes and no. Leg press builds leg mass effectively but doesn't develop stabilizers, core strength, or balance like free-weight squats do. Ideal approach: use both. If you have back issues that prevent squatting, leg press is an excellent alternative.

How much weight should I use?

Most people can leg press significantly more than they can squat (often 2-3x). Start conservative — use a weight you can control for 10 clean reps. The fixed path allows heavy loads, but respect the weight and always prioritize form.

Should I lock my knees at the top?

No. Locking knees hard under load can stress the joint and hyperextend. Stop just before full lockout to keep constant tension on the muscles and protect your knees.

My lower back hurts after leg press — why?

You're likely going too deep and allowing your lower back to round off the pad (butt tuck). This is extremely common and dangerous. Reduce your depth, focus on keeping your back flat, and consider placing your feet higher on the platform.

📚 Sources​

Biomechanics & Muscle Activation:

  • Escamilla, R.F. et al. (2001). Knee Biomechanics of the Squat Exercise — Tier A
  • Schoenfeld, B.J. (2010). Squatting Kinematics and Kinetics — Tier A
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Renaissance Periodization — Hypertrophy Training Guide — Tier B
  • Muscle & Strength Training Pyramid — Tier B

Technique:

  • T-Nation Exercise Guides — Tier C
  • Stronger by Science — Machine Training — Tier B
  • Jeff Nippard — Leg Press Technique — Tier C

Safety:

  • McGill, S. (2015). Back Mechanic — Tier A
  • NSCA Position Statement on Injury Prevention — Tier A
  • American College of Sports Medicine Guidelines — Tier A
For Mo

When to recommend this exercise:

  • User wants to build leg mass
  • User has lower back issues preventing barbell squats
  • User wants to load heavy safely
  • User is hypertrophy/bodybuilding focused

Who should NOT do this exercise:

  • Acute lower back injury with flexion sensitivity → Suggest Goblet Squat or wait to heal
  • Severe knee injury → Suggest Leg Curl or Leg Extension (lighter)
  • Hip impingement that prevents deep flexion → Reduce depth or try Hack Squat

Key coaching cues to emphasize:

  1. "Keep your lower back glued to the pad — NEVER let it round"
  2. "Stop the descent when your butt starts to tuck"
  3. "Drive through the entire foot, push evenly"
  4. "Control the descent, explode the press"

Common issues to watch for in user feedback:

  • "My lower back hurts" → Going too deep, back rounding off pad
  • "I feel it all in my knees" → Feet too low on platform, or going too heavy
  • "One leg is stronger" → Bilateral imbalance, suggest single-leg work
  • "I can't go deep" → Mobility issue or intentional (which is fine)

Programming guidance:

  • Pair with: Hamstring work (leg curls, RDLs), quad isolation (leg extensions)
  • Avoid same day as: Multiple other heavy leg movements if doing high volume
  • Typical frequency: 1-2x per week
  • Place early in workout when fresh, or after squats

Progression signals:

  • Ready to progress when: Can do 3x12 with perfect form, 2 RIR, back stays flat
  • Regress if: Back rounding, knee pain, can't control weight
  • Consider variation if: Stalling — try different foot positions or single-leg

Red flags:

  • Lower back rounding off pad → STOP, reduce depth immediately
  • Sharp knee pain → Check foot position, reduce weight
  • Uneven pressing → Fix imbalance with single-leg work

Last updated: December 2024