Upper Legs Exercise · Sled Machine

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Sled 45 Degrees One Leg Press

Pressing one leg at a time on the 45-degree sled removes the ability to let the stronger leg pick up the slack, which single-leg training on a bilateral machine rarely forces you to confront. It also lets you push each leg through a full range without worrying about the other leg's mobility limiting the set. Keep the foot flat and the knee tracking in line with the toes throughout.

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Category

Upper Legs

Equipment

Sled Machine

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Sled 45 Degrees One Leg Press

1. Set the sled machine to a 45-degree angle.
2. Sit on the machine with your back against the pad and your feet resting on the footplate.
3. Place one foot on the footplate and push the sled away by extending that leg.
4. Slowly bend your knee to lower the sled back to the start.
5. Switch and repeat with the other leg.
6. Complete your target reps on one side, maintaining smooth control, then switch sides and repeat.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Sled 45 Degrees One Leg Press mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have sled machine? These target the same glutes with different equipment.

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Dumbbell Bench Squat Dumbbell · Glutes

FAQ

What muscles does the Sled 45 Degrees One Leg Press work?

The Sled 45 Degrees One Leg Press mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Sled 45 Degrees One Leg Press?

You do the Sled 45 Degrees One Leg Press with a sled machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Sled 45 Degrees One Leg Press?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Sled 45 Degrees One Leg Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Sled 45 Degrees One Leg Press?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.