45 Degree Leg Press Video Guide

Exercise Profile

  • Strength
  • Machine
  • Compound
  • Push
  • Beginner
  • Calves, Glutes, Hamstrings
Click to Enlarge
Click to Enlarge
Quads Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the 45 degree leg press by loading the weight plates you want to use on the leg press machine.
  2. Sit down on the leg press machine and position your feet at about shoulder width apart, in the middle of the foot plate.
  3. Extend your legs to take the weight off the racks, and release the safety.
  4. Your knees should be slightly bent at the start of the movement, as this will ensure the weight is on your quads.
  5. Slowly lower the weight down until your legs are just past a 45 degree angle. 
  6. Push through your heels and extend your legs to move the weight back up to the starting position.
  7. Repeat movement for desired reps.

​Leg Press Tips:

  1. Your knees should not be locked out at the any point during this exercise.
  2. When moving the weight up, push through your heels.
  3. You can involve the glutes more in this exercise by going deeper.
  4. Always be sure that the safety is locked securely when finishing the exercise.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


22 Comments+ Post Comment

No Profile Pic
Posted Fri, 12/13/2013 - 19:56
Anwar khan

why the hell i did'nt start here i'll never know i love the way your page is and will follow the plans im diabetic 2 can you tell me if all the supplements are OK to take thank you

No Profile Pic
Posted Sat, 10/12/2013 - 11:39

I train at Gold Gym Mumbai. I am told that while executing the Leg Press that when the weight is lowered, the thighs should be at a ninety degree angle to the Floor. In the video the leg goes beyond the 90 degree angle. At 90 degree angle i am able to handle 810 lbs pounds. At the angle in the video i am able to handle only 450 lbs. Please advise which is the better option.

No Profile Pic
Posted Sat, 09/07/2013 - 06:24

Could you please tell me with these all beginner exercises, do I have to use light weight, heavy weight or the weight which I can bear to do the reps mentioned. Also, these exercises do I have to do daily or do alternate days. Thanks

No Profile Pic
Posted Thu, 08/29/2013 - 01:34

I like this routine on Leg press.
two sets 25 reps X 45's on each side.
Add two 45s with 20 reps
Add two 45s with 15 reps
add two 45s with 10 reps.
Add Two 45s with 5 reps.
I'm almost 60 and it helps me get back into shape.
I'm not ready to do Squats.
prior to this I do 50 crunches, 50 back extensions and 50 side bends on machine.

No Profile Pic
Posted Tue, 05/21/2013 - 11:21

Is a cable leg press a suitable replacement? I'm pretty sure my new gym doesn't have a 45 degree leg press... Or should I squat instead...

No Profile Pic
Posted Thu, 02/28/2013 - 14:48

Great looking program - will consider this for my next routine - thanks

No Profile Pic
Posted Sat, 02/23/2013 - 16:54

I've been doing these for about four weeks now and the arch of my left foot starts to burn every time I do them. It's only my left foot and I don't understand what I could be doing wrong?

No Profile Pic
Posted Tue, 02/12/2013 - 22:29

Leg Press

No Profile Pic
Posted Tue, 12/11/2012 - 08:11

If I can do squats with 17-20kg on bodypump, how much should I have for this 45 Degree Leg Press? I plan to do 3 sets of 20 reps.
I am female :)

No Profile Pic
Posted Thu, 10/18/2012 - 04:14

New member

No Profile Pic
Posted Sun, 06/24/2012 - 21:13

I don't have this machine so is there a replacement workout for this that doesn't require this machine ?

No Profile Pic
Posted Sat, 05/19/2012 - 10:43

You are the best.

No Profile Pic
Posted Wed, 05/09/2012 - 18:13

Doing squats will target the same muscle groups as the 45 degree leg press. It just allows you to put more weight and focuses on just your legs rather than a barbell sitting on your traps. You're able to do more weight with this machine as well. Example, I can put 7 plates on each side and do 10 reps but put me with 2 plates on eachside doing squats + barbell, I'm struggling. I'd start with this if you were a beginner and have this at your local gym so your legs will get used to the tention, otherwise I'd go straight for the barbell and do weighted squats. Start at a comfortable but challenging weight and go from there.

No Profile Pic
Posted Fri, 05/04/2012 - 03:27
Amit Gupta

Dear Mr Steve thanks for the helpful exercises,our Gym does not have 45 degree leg press equipment it is only having the simple one i.e the straight one is it ok to perform the same exercise on the above mentioned Machine.

No Profile Pic
Posted Mon, 04/09/2012 - 12:14

Female in late 40's and enjoy working my quads yet I'm a beginner. How often can I work my quads for most effectiveness?

No Profile Pic
Posted Thu, 08/29/2013 - 01:31

not daily in my opinion. add more reps. do leg extension first before you do Leg press or Squats. Stretching the hamstrings and quads help alot also. ON days you don't to legs.

No Profile Pic
Posted Sun, 04/08/2012 - 22:30

I am doing this exercise all wrong. I was pushing with my toes and I felt it in my knees but the instructions say to push with my heels. This is a big help for me and so I am sure that I will find out more things that I am doing wrong. Correction is a good thing.

No Profile Pic
Posted Tue, 03/27/2012 - 00:53

whtas the right exercise to substitute leg press n leg curl if one is trainning at home?

Steven's picture
Posted Tue, 03/27/2012 - 09:33

Squats and dumbbell or barbell stiff leg deadlift.

No Profile Pic
Posted Sun, 09/02/2012 - 09:47
regis beaken sr

i have a complete home gym for $250 leg press and leg extension/curls call regis 717-359-0332. ok leg press substitute. place feet 6" away from wall about shoulder width apart. keep back and head against the wall slowly lower your body till your quads are parralell to floor raise up with heels a faster pace do not lock legs come up just prior to locking. do this 30 reps or less maybe say 10 for beginner. do 4 sets or less working your way up to this pace. if this gets too easy buy a 40 lb weight vest $60. wear it and resume exercise. probably from 10 reps. make sure back and neck are against the wall and don't go any deeper unless your experienced a torn knee is only a major setback.

No Profile Pic
Posted Sat, 03/17/2012 - 18:27

This it honestly the best workout website I've been on! It shows everything that I need to do! Thanks a lot!

No Profile Pic
Posted Fri, 05/11/2012 - 03:24
extra resources

1st time commenter here, the latest post convinced me to make a comment.
Thank you for everything you have written!