Leg Press
Also known as: 45 degree leg press, 45-degree leg press
- Primary muscleGlutes
- EquipmentSled Machine
- DifficultyBeginner
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Nearly every other press in this family gets measured against the 45-degree sled: big loads, a fixed carriage path, and a back pad that strips away the balance demands of squatting. Foot placement steers the emphasis, higher on the plate for more glute and hamstring, lower for more quad, so pick a spot and keep it consistent between sessions.
How to do the Leg Press
- Adjust the seat and footplate of the sled machine to a comfortable position.
- Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
- Grip the handles on the sides of the seat for stability.
- Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
- Continue pushing until your legs are almost fully extended, but without locking your knees.
- Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
- Repeat for the desired number of repetitions.
Tip: Push through the whole foot and keep your knees tracking in line with your toes rather than caving inward.
Muscles worked
Primary
Glutes · Legs
The glutes get more involved the higher and wider your feet are on the platform and the deeper you go.
Secondary
- Quads — The quads extend the knee and do most of the work, and they should feel it hardest in the bottom half of each rep.
- Hamstrings
- Calves — On a leg press calf raise, the calves push the platform away with the ball of the foot; go for a full stretch at the bottom and a slow lowering.
Common mistakes
- Lower back peeling off — if your hips lift at the bottom, the range is too deep for your hip mobility; stop just before the pelvis tucks.
- Slamming into lockout — slamming to full extension under a heavy sled loads the joint, not the muscle; stop just short of lockout and keep tension.
- Feet too low — a low foot position pushes the knees far forward and shifts everything onto the quads and knees; move the feet up to bring in the glutes.
- Half reps, too much weight — the leg press invites ego loading, so pick a weight you can take to at least 90 degrees of knee bend with control.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Use the leg press after squats as a way to get more quad volume without the bracing demand, or as the main lower body lift on a lighter day. Follow each set with calf raises on the same sled to save time.
Variations and alternatives
Similar exercises
Without sled machine
Frequently asked questions
What muscles does the Leg Press work?
The Leg Press primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Leg Press good for beginners?
Yes. The Leg Press is rated beginner: it uses a sled machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Leg Press?
If you cannot do the Leg Press, try the Smith Machine Leg Press, the Wide Leg Press or the Single Leg Horizontal Leg Press. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Leg Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Leg Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.