45 Degree Leg Press

Target Muscle: Glutes Legs
Equipment: Leg Press
Level: Beginner
45 Degree Leg Press

The 45° Leg Press is a compound lower-body powerhouse that builds quadriceps, glutes, and hamstrings with significantly less spinal loading than barbell squats. The angled sled design allows for heavier loading while the back support and safety catches make it safe to push to failure without a spotter. By adjusting foot placement on the oversized platform, you can shift emphasis between quads (low/narrow feet), glutes (high/wide feet), or balanced leg development.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Load weight plates evenly on both sides of the sled

  2. Step 2

    2. Sit in the machine with your back and hips flat against the padded supports

  3. Step 3

    3. Place feet on the platform shoulder-width apart, toes slightly turned out (standard position)

  4. Step 4

    4. Unlock the safety handles and lower the sled by bending your knees until they reach ~90° — or as deep as mobility allows without your lower back rounding off the pad

  5. Step 5

    5. Press through your entire foot — heels first — to return to the starting position

  6. Step 6

    6. Stop just short of full knee lockout at the top to maintain quad tension

Pro Tips

  • Never lock your knees completely at the top — this removes tension from the muscles and puts stress on the knee joint. Keep your lower back and glutes pressed firmly against the pad throughout the entire set. If your hips come off the pad at the bottom, you have gone too deep for your current mobility. Foot position: high and wide = glutes/hamstrings; low and narrow = quads; shoulder-width and centered = balanced.