45º Leg Press

Directions:

Preperation/body position

1. Load machine with correct weight.
2. Make sure safety pins are at correct level, if necessary.
3. Sit on seat, with the back pressed against pad for back support.
4. Place feet on the pressing platform, with a suitable width stance.
5. Extend knees and hip to press the platform.
6. Twist docking levers, so that the platform is free to travel down rails.

Excution/Movement

1. Control the platform down by bending knees and hip.
2. Once platform is brought down so that knees are at roughly 80-90°, press back to starting position by extending at knees and hip.
3. Repeat for desired number of repetitions.

Comments

The 45° leg press is a commonly used leg exercise, due to it being effective at stimulating the quadriceps, hamstrings and glutes, whilst aiding support to the lower back and torso. The leg press is sometimes also the favoured choice for those who have ankle injuries, or flexibility issues.

The leg press can also be used for isolateral leg training, performing the leg press with one leg at a time. This movement is often quite hard to master, and a light weight is advised until the exercise can be executed under perfect form.

Keep back pressed against support at all times, and press through the entire foot. Lock-out at the top of the exercise is not advised, this will take stress away from the muscle, and chance of injury may also be increased.

By placing the feet further up the pressing platform we can supply more stimulus to the hamstrings and glutes as they are recruited more strongly to execute the movement.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.