Exercise guide
Sled Glute Dominant Leg Press
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This variation emphasizes the glutes and hamstrings by using a high foot placement on the platform, which increases the degree of hip flexion. It is a highly effective compound movement for building posterior chain strength while providing more stability than a traditional squat.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit in the leg press machine and press your lower back and sacrum firmly against the backrest.
- Place your feet high on the platform, shoulder-width apart or slightly wider, with toes pointed slightly outward.
- Ensure your heels are fully supported on the plate and your knees are aligned with your mid-foot.
- Disengage the safety handles while keeping the weight supported with your legs in a nearly extended position.
How to do it
- Inhale and slowly lower the sled by bending your knees until your thighs are near your chest, ensuring your lower back does not lift off the pad.
- Pause for a brief second at the bottom of the movement to eliminate momentum and maximize the stretch in the glutes.
- Exhale and drive the sled back up by pushing forcefully through your heels, focusing on squeezing your glutes and hamstrings.
- Stop the ascent just short of locking out your knees to maintain constant tension on the target muscles.
Form checklist
- Keep your lower back glued to the seat; if it rounds or lifts (butt wink), reduce your range of motion.
- Ensure your knees track in the same direction as your toes and do not cave inward.
- Maintain full contact between your heels and the platform throughout the entire repetition.
- Avoid using the handles to pull your body out of the seat; keep your hips anchored.
Pro tips
- To maximize glute recruitment, focus on the 'mind-muscle connection' by imagining you are pushing the platform away specifically with your heels.
- Experiment with a slightly wider stance to engage the glute medius and adductors more effectively.
Make it harder
- Perform the movement unilaterally (one leg at a time) to increase the load on each glute and fix strength imbalances.
- Add a 3-second eccentric (lowering) phase followed by a 2-second pause at the bottom of each rep.
Frequently asked
- What muscles does the sled glute dominant leg press work?
- The sled glute dominant 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 glute dominant leg press?
- The sled glute dominant leg press uses sled machine.
- Is the sled glute dominant leg press good for beginners?
- Yes. The sled glute dominant leg press is a beginner-friendly movement and a strong foundation to build on.
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