Upper Legs Exercise · Sled Machine
Sled 45в° Leg Wide Press
Widening the stance on the sled press shifts more of the work onto the glutes and inner thighs compared to a standard shoulder-width press, similar to how a sumo squat changes emphasis versus a conventional one. It's a simple way to vary a leg press routine without changing machines. Keep the knees pushed out in line with the wider foot position rather than letting them drift inward.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Sled Machine
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Sled 45в° Leg Wide Press
- Set the sled machine to a 45-degree angle.
- Sit on the machine with your back against the pad, feet on the foot platform.
- Set your feet wider than shoulder-width apart.
- Push against the platform to extend your legs and straighten your knees.
- Hold briefly at full extension, then slowly bend your knees to return to start.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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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 Wide 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
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Sled 45в° Leg Wide Press work?
- The Sled 45в° Leg Wide 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 Wide Press?
- You do the Sled 45в° Leg Wide 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 Wide Press?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. 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 Wide Press?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.