Exercise guide
Sled 45° Leg Press
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The 45-degree leg press is a powerful compound movement that builds lower body mass while providing lumbar support, allowing for heavy loading of the quads, glutes, and hamstrings.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the machine with your back and head pressed firmly against the padded support.
- Place your feet on the platform hip-width apart with toes pointed slightly outward.
- Grip the side handles firmly to keep your hips pinned to the seat throughout the set.
- Push the platform up to disengage the safety locks and hold the weight with extended legs.
How to do it
- Inhale and slowly lower the platform by bending your knees toward your chest, maintaining a controlled 2-3 second tempo.
- Lower the weight until your knees are at a 90-degree angle, ensuring your lower back does not round or lift off the pad.
- Exhale and drive through your heels to push the platform back up to the starting position.
- Stop the ascent just before your knees lock out to keep constant tension on the target muscles.
Form checklist
- Keep your lower back and glutes glued to the backrest to prevent spinal strain.
- Ensure your knees track in line with your mid-foot, avoiding any inward collapse.
- Keep your heels flat on the platform at all times; do not let them lift.
- Avoid locking your knees out fully at the top of the movement.
Pro tips
- To emphasize the glutes and hamstrings, place your feet higher on the platform.
- To maximize quad activation, place your feet lower on the platform while ensuring your heels stay down.
- Pull yourself into the seat using the handles to create more stability and force production.
Make it harder
- Perform single-leg presses to eliminate strength imbalances and increase core stability.
- Add a 2-second pause at the bottom of each rep to remove elastic energy and increase difficulty.
Frequently asked
- What muscles does the sled 45° leg press work?
- The sled 45° 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° leg press?
- The sled 45° leg press uses sled machine.
- Is the sled 45° leg press good for beginners?
- Yes. The sled 45° leg press is a beginner-friendly movement and a strong foundation to build on.
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