45° Leg Press
Comprehensive biomechanics and technique cues to execute 45° Leg Press with joint safety, maximal activation of the Legs, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Leg Press 45º Articulado
Máquina de carga livre com trilho inclinado a 45º e plataforma larga de aço antiderrapante.
Gire as alavancas laterais para fora ao iniciar a descida.
Pino traseiro para regular a inclinação das costas (evite retroversão pélvica).
Carregue anilhas de peso idêntico em ambos os eixos.
- •Apoie os pés na largura dos ombros no meio da plataforma.
- •Mantenha a lombar 100% apoiada no encosto durante todo o arco de descida.
- •Não trave os joelhos em hiperextensão no ponto alto do movimento.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Adjust the seat height and machine pads (Leg Press 45) to align the rotation axes with your joint.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Legs, moving the load smoothly without jerky momentum. eBolts technical cue: Feet shoulder-width; do not lock the knees at the top.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Feet shoulder-width; do not lock the knees at the top.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.