When using a 45-degree leg press, there are two plate positions—nearer or farther. Which position is more effective?

The placement of the weight plates (near or far) on the 45-degree leg press doesn’t make a significant difference in how it works your muscles. Therefore, it’s fine to place the plates either close or far, depending on your convenience. The key factor to focus on is your foot positioning.

• Placing your feet lower: Targets the front of your thighs (quadriceps).
• Placing your feet higher: Activates your glutes and the back of your thighs (hamstrings and gluteal muscles).

Instead of worrying about plate placement, pay more attention to your foot position and overall form.