45 degree leg press

Edited by Dr. Massimo Bonazzelli

Synonyms

The 45 degree leg press exercise is also known as the 45 degree leg press, 45 degree leg press

Type of Exercise

45 degree leg press is a multi-joint exercise

Variants

• Horizontal leg press
• Multipower squat

45 degree leg press: Execution

The starting position sees the athlete sitting in the machine, with the knees bent and the feet on the special platform, so that: the back is in its position of strength in contact with the backrest, the back of the buttocks is in contact with the backrest and the lower part of the buttocks in contact with the seat. Whenever possible, it is advisable to adjust the inclination of the backrest in such a way as to make movement comfortable throughout its range, without modifying what is described above. The feet (step) are placed at a distance equal to or greater than that between the shoulders and the degree of opening varies according to the step, between 10 ° (shoulder width step) and 45 ° (step much wider than the shoulders), but with room for modification according to individual characteristics. , the degree of elongation of the quadriceps is reduced and that of the semimembranosus, semitendinosus and long head of the hamstring is increased, favoring the involvement of this muscle group in the extension of the hip in the concentric phase. In any case, it is always advisable not to lower the feet to such an extent as to be with the knees beyond the toes at the end or during the eccentric phase. The execution consists in pushing the hanger upwards (or the seat backwards, depending on the machine) so as to be able to remove the safety stops through the special handles (in some machines there are no stops); at this point the eccentric phase of the movement begins with a simultaneous flexion of the hips, knees and ankles (dorsal flexion) until the position of the rest of the body can be maintained unchanged. The concentric phase sees the athlete perform at the same time an extension of the hips and knees together with a plantar flexion (without however detaching the heels from the support). The execution ends a few moments before the knees are fully extended. In each part of the execution the knees must remain aligned with the feet.

Muscles involved in the 45 degree leg press exercise

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip Extension (Partial)

Group 1

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction (reduced)

Group 2

• Quadriceps femoris

Action
Knee extension

Group 3

• Gastrocnemius
• Soleus
• Peroneus brevis
• Gracile footbed
• Posterior Tibialis
• Long finger flexor
• Posterior flexor of the big toe
• Long peroneus

Action
Plantar flexion

Function of the stabilizing muscles: Stability of the spine, shoulder, shoulder blade, knee, hip, ankle and foot

Train at home with our Workouts

Select the muscle to train Abdominals Arms Legs Buttocks Pectorals Back Shoulders Select the difficulty of the video exercises Very Easy Easy Medium difficulty Quite Difficult Very difficult