{"id":4924,"date":"2022-06-16T18:32:44","date_gmt":"2022-06-16T21:32:44","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=4924"},"modified":"2026-08-21T21:02:54","modified_gmt":"2026-08-22T00:02:54","slug":"leg-press-45","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/","title":{"rendered":"Leg Press 45\u00b0: Para Que Serve, Execu\u00e7\u00e3o e Ficha de Treino"},"content":{"rendered":"\n<div id=\"ga-legpress45-2026\">\n<style>\n#ga-legpress45-2026 *{box-sizing:border-box;}\n#ga-legpress45-2026{font-family:inherit;color:#2b2b2b;line-height:1.7;}\n#ga-legpress45-2026 h2{font-size:26px;font-weight:800;margin:36px 0 14px;color:#1a1a1a;}\n#ga-legpress45-2026 h3{font-size:19px;font-weight:700;margin:22px 0 10px;color:#1a1a1a;}\n#ga-legpress45-2026 p{margin:0 0 14px;font-size:16px;}\n#ga-legpress45-2026 .ga-resposta{background:#fdf1ea;border-radius:10px;padding:18px 20px;margin:0 0 22px;font-size:16px;border-left:4px solid #d9481e;}\n#ga-legpress45-2026 .ga-atualizado{display:inline-block;background:#fbe4d8;color:#c23e14;font-size:12.5px;font-weight:700;padding:4px 12px;border-radius:100px;margin-bottom:18px;}\n#ga-legpress45-2026 a{color:#d9481e;text-decoration:underline;}\n#ga-legpress45-2026 ul,#ga-legpress45-2026 ol{margin:0 0 14px;padding-left:22px;}\n#ga-legpress45-2026 li{margin-bottom:8px;font-size:16px;}\n#ga-legpress45-2026 .ga-musculos{background:#faf7f5;border-radius:12px;padding:18px 22px;margin:0 0 20px;border-left:4px solid #d9481e;}\n#ga-legpress45-2026 .ga-musculos ul{margin:0;padding-left:20px;}\n#ga-legpress45-2026 .ga-musculos li{margin-bottom:7px;}\n#ga-legpress45-2026 .ga-musculos li b{color:#1a1a1a;}\n#ga-legpress45-2026 .ga-passo{background:#faf7f5;border-radius:12px;padding:16px 20px;margin:0 0 12px;}\n#ga-legpress45-2026 .ga-passo b{color:#d9481e;}\n#ga-legpress45-2026 table{width:100%;border-collapse:collapse;margin:0 0 18px;font-size:14.5px;}\n#ga-legpress45-2026 th{background:#fbe4d8;text-align:left;padding:10px 12px;font-weight:700;color:#1a1a1a;}\n#ga-legpress45-2026 td{padding:10px 12px;border-top:1px solid #ece3dc;}\n#ga-legpress45-2026 details{background:#faf7f5;border-radius:10px;padding:16px 20px;margin-bottom:12px;cursor:pointer;}\n#ga-legpress45-2026 details summary{list-style:none;cursor:pointer;}\n#ga-legpress45-2026 details summary::-webkit-details-marker{display:none;}\n#ga-legpress45-2026 details summary h3{display:inline;margin:0;font-size:16.5px;}\n#ga-legpress45-2026 details summary::after{content:\"+\";float:right;font-size:20px;color:#d9481e;}\n#ga-legpress45-2026 details[open] summary::after{content:\"\u2212\";}\n#ga-legpress45-2026 .ga-ans{margin-top:12px;font-size:15.5px;color:#444;}\n@media(max-width:600px){#ga-legpress45-2026 table{font-size:13px;}#ga-legpress45-2026 th,#ga-legpress45-2026 td{padding:8px 6px;}}\n<\/style>\n\n\n\n<p class=\"ga-resposta\">\nO leg press 45\u00b0 \u00e9 um exerc\u00edcio multiarticular para membros inferiores, com o quadr\u00edceps como principal m\u00fasculo trabalhado e participa\u00e7\u00e3o do gl\u00fateo m\u00e1ximo. \u00c9 bastante usado em todos os n\u00edveis de treino, principalmente por permitir cargas mais elevadas do que outros exerc\u00edcios de perna, com boa margem de seguran\u00e7a quando executado corretamente.\n<\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-1464797729\"><div id=\"grand-2890266006\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/termotauro\/\/?utm_campaign=banner_blog_GA_termotauro\" rel=\"noopener\" target=\"_blank\"><img src=https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2025\/08\/termotauro-blogs-e-sites.png\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"Termotauro\"><\/a><\/div><\/div>\n\n<p>Presente na maioria das academias, o <a href=\"https:\/\/grandeatleta.com.br\/leg-press\/\">leg press<\/a> em sua vers\u00e3o a 45 graus \u00e9 uma das op\u00e7\u00f5es mais usadas para intensificar o treino de pernas, do iniciante ao avan\u00e7ado.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Musculos_trabalhados_no_leg_press_45%C2%B0\" >M\u00fasculos trabalhados no leg press 45\u00b0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Execucao_correta_do_leg_press_45%C2%B0\" >Execu\u00e7\u00e3o correta do leg press 45\u00b0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Cuidados_na_execucao\" >Cuidados na execu\u00e7\u00e3o<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Como_potencializar_o_leg_press_45%C2%B0\" >Como potencializar o leg press 45\u00b0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Ficha_de_treino_com_leg_press_45%C2%B0\" >Ficha de treino com leg press 45\u00b0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Perguntas_frequentes_sobre_o_leg_press_45%C2%B0\" >Perguntas frequentes sobre o leg press 45\u00b0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/#Conclusao\" >Conclus\u00e3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Musculos_trabalhados_no_leg_press_45%C2%B0\"><\/span>M\u00fasculos trabalhados no leg press 45\u00b0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p align=\"center\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/08\/leg-press-musculos-envolvidos-trabalhados.jpg\" width=\"660\" height=\"450\" border=\"0\" alt=\"leg press 45\u00b0 m\u00fasculos\"><\/p>\n<div class=\"ga-musculos\">\n<ul>\n<li><b>Quadr\u00edceps<\/b>, principal m\u00fasculo recrutado no movimento de extens\u00e3o de joelho<\/li>\n<li><b>Gl\u00fateo m\u00e1ximo<\/b>, participa\u00e7\u00e3o relevante, principalmente na fase de extens\u00e3o de quadril<\/li>\n<\/ul>\n<\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta_do_leg_press_45%C2%B0\"><\/span>Execu\u00e7\u00e3o correta do leg press 45\u00b0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p align=\"center\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/leg-press-45\u00b0.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"leg press 45\u00b0\"><\/p>\n<div class=\"ga-passo\">\n<p><b>1.<\/b> Sente-se no aparelho com as costas apoiadas, p\u00e9s posicionados na plataforma alinhados com o quadril.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>2.<\/b> Destrave o aparelho e flexione os joelhos at\u00e9 aproximadamente 90 graus.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>3.<\/b> Estenda os joelhos de forma controlada, sem trav\u00e1-los com for\u00e7a ao final do movimento.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>4.<\/b> Repita at\u00e9 completar o n\u00famero de repeti\u00e7\u00f5es estipulado.<\/p>\n<\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Cuidados_na_execucao\"><\/span>Cuidados na execu\u00e7\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Evite o valgo de joelho.<\/b> N\u00e3o alinhar corretamente o joelho durante o movimento pode sobrecarregar a articula\u00e7\u00e3o e levar a les\u00f5es.<\/p>\n\n<p><b>Mantenha o apoio do quadril.<\/b> Perder o apoio da regi\u00e3o lombar durante a execu\u00e7\u00e3o pode gerar sobrecarga desnecess\u00e1ria nessa \u00e1rea.<\/p>\n\n<p><b>Aten\u00e7\u00e3o a les\u00f5es pr\u00e9vias.<\/b> Pessoas com les\u00f5es na coluna ou no joelho podem sentir desconforto no exerc\u00edcio e precisam de adapta\u00e7\u00f5es espec\u00edficas.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Como_potencializar_o_leg_press_45%C2%B0\"><\/span>Como potencializar o leg press 45\u00b0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Priorize a amplitude completa.<\/b> Sacrificar a amplitude do movimento em troca de mais carga tende a ser contraproducente para o resultado.<\/p>\n\n<p><b>Use t\u00e9cnicas de intensifica\u00e7\u00e3o com estrat\u00e9gia.<\/b> M\u00e9todos como <a href=\"https:\/\/grandeatleta.com.br\/bi-set-treino\/\">bi-set<\/a>, rest-pause e <a href=\"https:\/\/grandeatleta.com.br\/drop-set\/\">drop-set<\/a> podem ser incorporados de forma pontual, sem exagero.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Ficha_de_treino_com_leg_press_45%C2%B0\"><\/span>Ficha de treino com leg press 45\u00b0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<table>\n<tbody><tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><th>Descanso<\/th><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/agachamento\/\">Agachamento<\/a><\/td><td>4<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td>Leg press 45\u00b0<\/td><td>4<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/afundo-avanco-lateral\/\">Afundo<\/a><\/td><td>4<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/cadeira-extensora\/\">Cadeira extensora<\/a><\/td><td>3<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td>Mesa flexora<\/td><td>4<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td>Cadeira flexora<\/td><td>3<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/exercicio-stiff\/\">Stiff<\/a><\/td><td>3<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<tr><td>Panturrilha sentada<\/td><td>4<\/td><td>10-12<\/td><td>60-90s<\/td><\/tr>\n<\/tbody><\/table>\n\n<p>Esse exemplo varia conforme as necessidades e objetivos individuais de cada praticante.<\/p>\n\n<p><b>Leia tamb\u00e9m:<\/b> <a href=\"https:\/\/grandeatleta.com.br\/blog\/treino-de-gluteos\/\">Treino de Gl\u00fateos<\/a>, <a href=\"https:\/\/grandeatleta.com.br\/blog\/coice-na-polia-como-fazer-musculos-e-dicas\/\">Coice na Polia<\/a> e <a href=\"https:\/\/grandeatleta.com.br\/blog\/agachamento-com-salto\/\">Agachamento com Salto<\/a>.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Perguntas_frequentes_sobre_o_leg_press_45%C2%B0\"><\/span>Perguntas frequentes sobre o leg press 45\u00b0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<details>\n<summary><h3>Leg press substitui o agachamento?<\/h3><\/summary>\n<div class=\"ga-ans\">N\u00e3o. S\u00e3o exerc\u00edcios complementares. O agachamento exige mais estabiliza\u00e7\u00e3o e recruta mais m\u00fasculos do core, enquanto o leg press permite trabalhar com cargas mais altas com boa margem de seguran\u00e7a.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Por que consigo usar tanta carga no leg press?<\/h3><\/summary>\n<div class=\"ga-ans\">O aparelho estabiliza boa parte do corpo, reduzindo a exig\u00eancia de equil\u00edbrio e coordena\u00e7\u00e3o motora. Isso permite direcionar mais esfor\u00e7o diretamente para a for\u00e7a das pernas, viabilizando cargas mais altas.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Sinto dor no joelho ao fazer leg press, o que pode ser?<\/h3><\/summary>\n<div class=\"ga-ans\">Costuma estar relacionado a valgo de joelho durante o movimento ou amplitude excessiva para o seu n\u00edvel de mobilidade. Vale revisar a t\u00e9cnica com um profissional antes de continuar.<\/div>\n<\/details>\n\n<h2><span class=\"ez-toc-section\" id=\"Conclusao\"><\/span>Conclus\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>O leg press 45\u00b0 \u00e9 um excelente exerc\u00edcio para o treino de pernas, por permitir o uso de cargas mais elevadas com boa margem de seguran\u00e7a quando a execu\u00e7\u00e3o \u00e9 respeitada.<\/p>\n\n<p>Consulte um profissional de Educa\u00e7\u00e3o F\u00edsica para orienta\u00e7\u00e3o adequada sobre execu\u00e7\u00e3o e prescri\u00e7\u00e3o de carga.<\/p>\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>O leg press 45\u00b0 \u00e9 um exerc\u00edcio multiarticular para membros inferiores, com o quadr\u00edceps como principal m\u00fasculo trabalhado e participa\u00e7\u00e3o do gl\u00fateo m\u00e1ximo. \u00c9 bastante usado em todos os n\u00edveis de treino, principalmente por permitir cargas mais elevadas do que outros exerc\u00edcios de perna, com boa margem de seguran\u00e7a quando executado corretamente. Presente na maioria<\/p>\n","protected":false},"author":3,"featured_media":4926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[175,21],"tags":[],"class_list":["post-4924","post","type-post","status-publish","format-standard","has-post-thumbnail","category-treino-de-gluteos","category-treino-de-pernas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Leg Press 45\u00b0: Como Fazer Corretamente e M\u00fasculos<\/title>\n<meta name=\"description\" content=\"Veja a execu\u00e7\u00e3o correta do leg press 45\u00b0, cuidados, como potencializar e um exemplo de ficha de treino.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Leg Press 45\u00b0: Como Fazer Corretamente e M\u00fasculos\" \/>\n<meta property=\"og:description\" content=\"Veja a execu\u00e7\u00e3o correta do leg press 45\u00b0, cuidados, como potencializar e um exemplo de ficha de treino.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/grandeatleta.com.br\/blog\/leg-press-45\/\" \/>\n<meta property=\"og:site_name\" content=\"Grande Atleta Suplementos\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/grandeatleta\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-16T21:32:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-22T00:02:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2022\/06\/leg-press-45.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Victor Hugo R. 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