Animated GIF · Available via API
gif_boxSled 45° Leg Press
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fitness_center Equipment
Sled MachineCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Sled 45° Leg Press is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using sled machine, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Adjust the seat and footplate of the sled machine to a comfortable position.
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
Grip the handles on the sides of the seat for stability.
Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
Continue pushing until your legs are almost fully extended, but without locking your knees.
Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Sled 45° Leg Press loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Not adjusting the seat/pad height to match body proportions, which puts the joint outside its natural line of pull and reduces the exercise's effectiveness.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Sled 45° Leg Press is classified as a Intermediate cardio exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on cardio training and pairs naturally with other Upper Legs movements in a balanced routine.
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