Sled 45 Degrees Leg Press

The Sled 45 Degrees Leg Press builds lower-body strength with a stable setup that allows controlled loading through a fixed movement path.

Strength exercises

Bodybuilding exercises

Powerlifting exercises

Legs

Glutes

Machine

Fatigue level

Low 3/3 High

Add to Workout

Sled 45 Degrees Leg Press

Build

Add to Your Workout

Sled 45 Degrees Leg Press

Build

The Sled 45 Degrees Leg Press is a machine-based compound exercise where you press a weighted sled away from your body at a fixed angle. The guided path reduces balance demands, allowing you to focus on producing force through the legs while keeping your torso supported.

The main work is done by the quads and glutes, with the hips and hamstrings assisting as the sled moves through its range. Because the machine stabilizes the movement, you can apply consistent tension and push closer to muscular fatigue without worrying about balance or bar path control.

This exercise fits well in hypertrophy and strength-focused training, especially when higher loads or volume are the goal. It’s useful for lifters who want to train the legs hard with less technical complexity than free-weight squats, and it often works well as a main lift or secondary movement after compound barbell work.

How to Perform the Sled 45 Degrees Leg Press

Adjust the seat of the leg press machine, ensuring your back is firmly pressed against the padding with your hips and glutes positioned comfortably against the base.
Place your feet on the platform hip-width apart with toes pointed slightly outward, positioning them at a height that allows your knees to bend at 90 degrees in the starting position.
Grasp the safety handles on either side of the seat firmly to provide stability throughout the movement.
Release the safety mechanism by pushing the side handles away, taking the weight fully onto your legs while maintaining a slight bend in your knees.
Inhale deeply and slowly lower the platform by bending your knees, allowing them to move toward your chest until they form approximately 90-degree angles.
Keep your lower back pressed firmly against the seat pad throughout the descent to protect your spine, avoiding the tendency to round your back as you lower the weight.
Exhale forcefully as you push the platform away by extending your legs, driving through your heels while maintaining your feet flat on the platform.
Extend your legs fully without locking your knees at the top position, then repeat the movement for the prescribed number of repetitions before re-engaging the safety mechanism.

Important information

Never lock your knees at the top position as this places excessive stress on the joint and takes tension off the targeted muscles.
Keep your head against the pad and avoid lifting it during the pushing phase, as this can create unnecessary neck strain.
Position your feet high enough on the platform to emphasize quadriceps or lower to target more hamstrings and glutes, depending on your training goals.
Start with a lighter weight to master proper form before progressing to heavier loads, especially if you're new to this exercise.

FAQ - Sled 45 Degrees Leg Press

What muscles does the 45-degree sled leg press target?

The 45-degree sled leg press primarily targets the quadriceps, while also engaging the hamstrings and glutes significantly. Foot placement can shift emphasis between these muscle groups—higher foot positions target hamstrings and glutes more, while lower placements emphasize quad development.

Is the leg press better or worse than squats for building leg strength?

Neither better nor worse—they're complementary. The leg press allows you to handle heavier loads with less spinal loading and technical demand than squats, making it excellent for building raw leg strength. However, squats provide greater functional strength development due to their free-weight nature and core stabilization requirements.

What are the most common form mistakes with the 45-degree leg press?

The most common mistakes include lifting the hips off the pad (causing lower back strain), using too narrow foot placement (creating knee stress), locking out the knees completely, and loading too much weight leading to shortened range of motion. Always maintain contact between your back and the pad throughout the movement.

How do I adjust foot position to target different muscles?

Place feet lower on the platform with a narrower stance to emphasize quadriceps. For greater hamstring and glute activation, position feet higher on the platform with a wider stance. Keep toes pointed in the same direction as your knees to maintain proper alignment regardless of foot position.

How often should I incorporate the 45-degree leg press into my training routine?

Most lifters benefit from including the leg press 1-2 times weekly, typically as a secondary movement after primary barbell exercises like squats. Advanced bodybuilders may use it more frequently with varied foot positions to target specific development, while ensuring 48-72 hours recovery between sessions training the same muscle groups.