Sled 45 degrees Wide Stance Leg Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Sled Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Sled 45-Degree Wide Stance Leg Press is a compound lower-body exercise performed on a sled machine that primarily targets the glutes while also engaging the quadriceps as secondary muscles. By placing the feet in a wide stance with toes slightly pointed outward, this variation shifts more emphasis to the glutes and hip muscles compared to a standard leg press. The movement involves pushing the weighted platform upward by extending the hips and knees and then slowly lowering it back to a controlled 90-degree knee angle, ensuring proper alignment of the knees with the feet. This exercise is effective for building glute strength and size while also activating the quads, making it a versatile addition to lower-body training routines.
How to Perform
Step onto the sled platform and position your feet wider than shoulder-width, angling your toes slightly outward at roughly 45 degrees.
Unlock or lower the safety bars to release the weight, keeping your core engaged and back pressed firmly against the backrest.
Extend your legs to push the platform upward, but avoid fully locking your knees to protect the joints.
Gradually bend your knees to lower the platform, stopping when your thighs are about parallel to the floor (roughly a 90-degree angle at the knees). Make sure your knees track in line with your toes and do not cave inward or flare outward.
Press through your heels to return the platform to the starting position, fully controlling the movement throughout the motion.
Maintain steady breathing, inhale while lowering the platform and exhale during the push, and keep your spine neutral at all times.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Go deep enough in your squat: Lower the sled so that your knees reach roughly a 90-degree angle. This depth maximizes activation of the glutes and hamstrings. Avoid dropping too far, as letting your lower back lift off the pad or your hips tilt upward can cause strain.
Keep the motion steady: Don’t rely on momentum to move the platform. Perform both the pressing and lowering phases slowly and deliberately. This ensures your muscles are doing the work, improves effectiveness, and reduces the risk of injury.
How Not to Perform
Do not place your feet too narrow or too high on the platform, as this shifts the load away from the glutes and reduces exercise effectiveness.
Avoid locking your knees at the top of the movement, which can strain the joints and reduce glute engagement.
Never let your lower back lift off the pad or your hips rotate upward when lowering the sled, as this can cause lumbar strain or injury.
Do not allow your knees to collapse inward or flare outward; misalignment reduces glute activation and increases knee stress.
Avoid using fast, jerky, or uncontrolled movements—rushing the press wastes energy and increases the risk of injury.
Do not lift your heels off the platform; always push through the heels to properly engage the glutes.
Avoid shallow reps where you don’t reach around a 90-degree knee angle, as this limits glute and hamstring activation.
Do not rely on momentum to move the weight; the muscles should be doing all the work, not inertia.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
