45° Leg Press (Machine)
The 45° Leg Press is a machine-based compound exercise that builds lower body strength by pushing a weighted sled upwards at a 45-degree angle. It primarily targets the quadriceps, glutes, and hamstrings while minimizing stabilization demands on the lower back compared to free-weight squats.
Since the leg press allows for heavy loading without the spinal compression of squats, our AI analyzes your previous training volume and recovery data (HRV, sleep) to safely prescribe optimal loads. It tracks your RPE and set performance to auto-adjust weight in real-time, ensuring you stimulate muscle growth without overstressing your knees. If you have a history of lower back pain, the system prioritizes this stable movement over free-weight variations to keep you training pain-free.
Form Cues
- Place your feet shoulder-width apart on the platform
- Keep your lower back and glutes firmly pressed against the seat pad
- Lower the sled slowly until your knees form a 90-degree angle
- Drive through your heels to push the weight back up
- Keep your knees aligned with your toes throughout the movement
- Don't lock your knees out at the top of the movement
- Don't let your lower back round or lift off the pad
- Don't allow your knees to cave inward
- Don't place your hands on your knees to assist the push
- Don't let the weight drop quickly without control
Common Mistakes
- Locking knees at full extension
- Lifting hips off the seat (butt wink)
- Using a partial range of motion
- Pushing with hands on knees
- Letting knees collapse inward
Muscles Worked
This exercise is a powerhouse for the quadriceps, effectively isolating them due to the fixed path of motion. It also heavily recruits the gluteus maximus and hamstrings to extend the hip, providing comprehensive lower body development with reduced spinal loading compared to standing squats.
Primary
Secondary
Get Personalized Coaching for 45° Leg Press (Machine)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.