45-Grad-Beinpresse

So führst du sie aus

1. 1Preparation and positioning. Sit down with your back/glutes fully against the pad; feet placed so the whole foot loads and the knee path stays controlled. Test the sled unloaded, set the safety catches to a reachable depth, and load plates symmetrically.
2. 2Starting position. Legs nearly extended, knees controlled and slightly soft. Tripod foot, knees tracking the feet, pelvis fully supported by the pad.
3. 3Concentric phase. Push the platform away with the whole foot. Knees/hips extend symmetrically; heels stay loaded. Don't help with your hands on your thighs.
4. 4End position / lockout. A controlled near-full extension without passively locking the knees. Keep the sled calm; only engage the safety latch at the end of the set and visually/physically confirm it's locked.
5. 5Eccentric phase. Lower over 3 seconds. Depth ends before the pelvis/lower back rolls off the pad, the heels lift, or knee control is lost. Don't slam into the stop.
6. 6Breathing and bracing. Inhale on the way down, brace moderately; exhale on the way up. Avoid prolonged breath-holding if medically contraindicated.
7. 7Valid rep. The same seat/foot/depth standard, a controlled reversal, symmetric extension, no contact with the safeties, and no passive knee hyperextension.

Häufige Fehler

• Range too deep with the pelvis tucking under

  Korrektur: Raise the depth stop and reduce the load.

• Knees locking out passively

  Korrektur: "Long, not locked" at the top.

• Heels lifting

  Korrektur: Raise the foot position or reduce range.

• Safety catches untested

  Korrektur: Always do a dry run before loading the sled.

Sicherheit

• Spine: pelvis/back pad contact and high forces — use a cleared range of motion.
• Hip and knee: deep flexion and high knee forces — use a cleared range/load.
• Older adults: guidance helps, but getting in/out and setup still matter — use a light load and range.
• Cardiovascular concerns or reduced bone density: high load and breath-holding — get professional clearance.

Progressionen & Alternativen

• Regression45-degree Leg Press with less load/range on the same machine— Same technical standard, just lighter or shorter range.
• ProgressionHigh-Bar-Kniebeuge— Free squat strength and skill, once rack and bracing prerequisites are met.
• AlternativeBulgarian Split Squat mit Kurzhanteln— A unilateral, less machine-bound option, depending on goal or preference.