Upper Legs Exercise · Sled Machine

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Sled 45 Degrees One Leg Press

Category

Upper Legs

Equipment

Sled Machine

Target

Glutes

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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.

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.

Muscles Worked

The Sled 45 Degrees One Leg Press primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the 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.

Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

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

The Sled 45 Degrees One Leg Press primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.

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

The Sled 45 Degrees One Leg Press is done with a sled machine.

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

If you don't have access to a sled machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.