Sled 45 Degrees One Leg Press

Muscles worked

Setup

1. Sit in the leg press machine and press your lower back and glutes firmly against the backrest.
2. Place one foot on the platform with a hip-width stance; positioning the foot higher on the plate increases glute/hamstring focus.
3. Keep the non-working leg bent and resting on the floor or the machine's frame, ensuring it does not interfere with the sled's path.
4. Disengage the safety locks using the side handles and maintain a firm grip on the handles to stabilize your torso.

How to do it

1. Inhale and slowly lower the sled by bending your knee until it reaches a 90-degree angle, ensuring your lower back does not round or lift off the seat.
2. Exhale and drive through your heel to push the sled back up to the starting position using a controlled, powerful motion.
3. Maintain a steady tempo, taking roughly 2-3 seconds for the descent and 1-2 seconds for the press.
4. Complete the full set on one leg before switching to the other side to ensure equal volume and intensity.

Form checklist

• Keep your lower back and sacrum glued to the seat throughout the entire range of motion.
• Ensure your working knee tracks directly in line with your toes, preventing it from caving inward.
• Stop the ascent just before the knee locks out to maintain tension on the muscles and protect the joint.
• Keep your entire foot, especially the heel, in firm contact with the platform at all times.

Pro tips

• Pull yourself down into the seat using the handles to create a more stable base and increase force production.
• Focus on the 'mind-muscle connection' by imagining you are pushing the platform away from your hip rather than just moving your foot.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Slow the eccentric (lowering) phase to 4-5 seconds to maximize muscle fiber recruitment and hypertrophy.

Frequently asked

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

The sled 45 degrees one leg press primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

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

The sled 45 degrees one leg press uses sled machine.

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

The sled 45 degrees one leg press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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