Upper Legs Exercise · Sled Machine

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Sled 45в° Leg Press

The 45-degree leg press lets you load the legs heavier than most squats without the same demand on balance or spinal loading, which makes it a useful option when a lifter's back needs a break but the legs still need work. Foot placement changes the emphasis substantially — higher on the platform biases the glutes and hamstrings, lower biases the quads. It's a staple accessory to barbell squats rather than a full replacement for them.

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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 45в° Leg Press

1. Set the seat and footplate of the sled machine to a comfortable position.
2. Sit on the machine with your back against the backrest, feet shoulder-width apart on the footplate.
3. Hold the handles at the sides of the seat for stability.
4. Extend your legs to push the footplate away from your body, keeping your heels planted on it.
5. Keep pushing until your legs are nearly fully straight, without locking out your knees.
6. Hold briefly at the top, then bend your knees to slowly bring the footplate back toward your body.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

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 45в° 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 45в° Leg Press work?

The Sled 45в° 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 45в° Leg Press?

You do the Sled 45в° 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 45в° 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 45в° 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 45в° 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.