- Gluteus maximus
- Machine
- Beginner
45-degree leg press
The 45-degree leg press works your quads and glutes, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.
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- Tip 1Hips stay on the seat
- Tip 2Knees in line with your feet
- Tip 3Don't lock your knees
Where you should feel it
In the front of your thighs and your glutes. Feet higher on the platform shift more work to your glutes and hamstrings; lower, to your quads.
- Main muscles
- Vastus lateralis, vastus medialis, and gluteus maximus
- Also working
- Rectus femoris, adductor magnus, and adductors
How to do it
Sit with your back and hips pressed into the seat and place your feet in the middle of the platform, hip-width apart.
Press the platform up, release the side safeties and keep a slight bend in your knees at the top.
Lower the platform by bending your knees as far as your hips stay on the seat.
Press through your whole foot until your knees are almost straight, without locking them. Lock the safeties before you get out.
Common mistakes
Mistake
Going so deep that your hips lift off the seat and your lower back rounds.
How to fix it
Stop the descent just before the point where your hips start to come off the seat.
Mistake
Locking your knees at the top.
How to fix it
Stop just short of full extension so the load stays in your legs.
Mistake
Pushing through your toes with your heels coming off the platform.
How to fix it
Keep your whole foot flat and press through your midfoot and heel.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 8 to 12 | 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 6 to 12 | 1 to 3 | 1.5 to 3 min |
| Max strength | 3 to 5 | 3 to 6 | 2 to 3 | 2.5 to 4 min |
Max strength (3 to 6 reps) only once your form is solid, always with 2 to 3 reps in reserve.
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Seated leg press
Seated, pushing straight forward. A good swap when the 45-degree press is taken.
Single leg
One leg at a time on the same machine, with less weight. Helps even out both sides.
Hack squat
Standing, with your back on the pad. Closer to a squat.
At home or with more support
At home: goblet squat with a backpack
Without a machine, the closest option is a squat holding a dumbbell or weighted backpack at your chest.
Prefer more stability? Shorter-range leg press
On the same machine with a light weight, lower only halfway. Your back and hips stay fully supported.
Taken? Swap it for one of these
They work the same main muscle.
Hack squat
Quads · Machine
BeginnerSmith machine squat
Gluteus maximus · Smith machine
BeginnerSeated leg press
Gluteus maximus · Machine
BeginnerGoblet squat
Gluteus maximus · Dumbbell
Beginner
Keep exploring
Gluteus maximus
56 exercises
Glute exercises on machines
9 exercises
Estimate your one-rep max
For the 45-degree leg press, from a set you have already done.
How to grow glutes
What the science says about sets, exercises and how long it takes.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Technique
Da Silva EM, Brentano MA, et al. Analysis of muscle activation during different leg press exercises at submaximum effort levels. J Strength Cond Res. 2008;22(4):1059-1065.
Technique
Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.
Muscles worked
Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.
Variations
Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026