Sled 45 Degrees Deep Leg Press

Muscles worked

Setup

1. Sit in the machine and place your back and head firmly against the padded support.
2. Place your feet on the platform at shoulder-width apart, slightly higher than center to emphasize the glutes and allow for deeper hip flexion.
3. Grasp the side handles and disengage the safety locks by extending your legs slightly, ensuring you do not lock your knees.

How to do it

1. Inhale and slowly lower the platform by bending your knees until your thighs are tucked toward your chest, going as deep as possible without your lower back lifting off the pad.
2. Pause for a split second at the bottom of the movement to maximize the stretch in the glutes and hamstrings.
3. Exhale and drive through your heels to push the platform back to the starting position using a controlled 2-second tempo.
4. Stop the ascent just before your knees lock out to maintain constant tension on the target muscles.

Form checklist

• Keep your lower back and tailbone pressed firmly against the seat throughout the entire movement.
• Ensure your knees track in a straight line with your toes and do not cave inward.
• Keep your heels glued to the platform; do not let them lift as you reach maximum depth.
• Maintain a neutral neck position by keeping your head against the back pad.

Pro tips

• Focus on 'pushing the platform away' through your heels rather than your toes to better engage the posterior chain.
• Use a slow 3-4 second eccentric (lowering) phase to increase time under tension and improve muscle fiber recruitment.

Make it harder

• Perform the movement unilaterally (one leg at a time) to address strength imbalances and increase core stabilization.
• Add a 2-second pause at the bottom of each rep to eliminate momentum and force the muscles to work harder from a dead stop.

Frequently asked

What muscles does the sled 45 degrees deep leg press work?

The sled 45 degrees deep leg press primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the sled 45 degrees deep leg press?

The sled 45 degrees deep leg press uses sled machine.

Is the sled 45 degrees deep leg press good for beginners?

Yes. The sled 45 degrees deep leg press is a beginner-friendly movement and a strong foundation to build on.

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