The 45° incline leg press is an ideal machine for training the thighs and buttocks without putting too much strain on the spine. The machine is suitable for beginners as the movement is guided. The leg press is also a good exercise for advanced and professional users to train the legs to the maximum. In this variation, the legs are placed slightly lower and therefore place more strain on the front of the thighs.
Exercise
Leg press
Type: Bilateral
Rest: 150s
Equipment: Maschine
Tutorial
1
Sit on the seat and adjust the machine so that your knee joint is bent at an angle of approx. 90° in the bent position.
2
Grip the handles next to the seat with both hands, if there are any. Position your feet hip-width apart on the middle to lower third of the platform.
3
Push the platform away from your legs until your legs are almost fully extended. Exhale as you do so.
4
Bend your legs again until your knee joints are bent at an angle of approx. 90°. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that your back is straight and that your lower back is directly on the seat cushion. Work from the quadriceps (front of the thigh) in a controlled manner and do not fully extend your legs. Make sure that you distribute the pressure evenly over the whole of the soles of your feet and not just on your heels or the tips of your toes. Toes point slightly outwards.
Only bend your legs as far as you can as long as your heels remain completely on the platform and your lower back does not round. If you are flexible enough, you can bend your knees deeper than 90°. If you have knee pain, you should not go as deep into flexion and stay above 90° flexion. Avoid adding too much weight and only doing half repetitions.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus
Tertiary
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Equipment
Machine
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