Sled 45 Degrees Leg Press
Sled 45 Degrees Leg Press Video Guide
The Sled 45 Degrees Leg Press is a lower-body strength exercise performed on a leg press machine positioned at a 45-degree angle. This variation targets the quadriceps, glutes, hamstrings, and calves, allowing lifters to lift heavy weights with improved lower body strength, joint stability, and safer mechanics compared to the horizontal leg press. The angled setup supports proper form, strong pelvic floor positioning, and a smooth leg press movement pattern while engaging different muscles depending on foot placement.
How to Perform the Sled 45 Degrees Leg Press
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Sit in the seated leg press machine, placing your feet shoulder-width apart on the sled, ensuring a stable starting position.
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Brace your core and unlock the safety handles, keeping your torso and head flat against the pad.
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Bend your knees to lower the sled to roughly a 90° angle, maintaining proper form and controlled motion.
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Push through your heels to extend your legs without locking out, keeping tension on the leg muscles and quadriceps.
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Lower again under control, keeping your hips, spine, and pelvic floor supported against the back pad for every rep.
GymNation Tip: Drive through mid-foot and heels, not your toes—if your hips stay glued to the pad, the quads take the load and your lower back stays out of it.
Personal Trainer Notes:
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Keep your lower back and spine flat against the pad — no lifting or rounding.
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Maintain proper form by tracking your knees over your toes.
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Avoid locking out at the top to reduce joint stress.
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Use a wider foot placement to target different muscles (glutes/hamstrings).
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Control the sled through the full range of motion for an effective workout.
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Alternative Quad Exercises
Barbell Quarter Squat
The Barbell Quarter Squat strengthens the quadriceps and improves top-end strength for heavier lifts. It’s performed with a shorter range of motion to emphasise power development.
Barbell Elevated Heel Squat
The Barbell Elevated Heel Squat isolates the quadriceps by raising the heels, shifting emphasis to the front of the thighs. It’s excellent for developing strength and definition.
Dumbbell Goblet Split Squat Front Foot Elevated
The Dumbbell Goblet Split Squat (Front Foot Elevated) targets the quads with support from the glutes and hamstrings. Elevating the front foot increases the stretch and engagement on the working leg.
Lever Leg Extension
The Lever Leg Extension isolates the quadriceps and enhances muscle definition in the front of the thighs. It’s excellent for controlled strength development and pre-exhaust work.
Sissy Squat Bodyweight
The Sissy Squat Bodyweight isolates the quadriceps, helping develop balance and strength without heavy weights. It’s ideal for improving knee stability and quad definition.
Kettlebell Goblet Squat
The Kettlebell Goblet Squat strengthens the quads, glutes, and core. Holding the kettlebell close to your chest helps maintain balance and improves form for beginners and intermediates alike.
Barbell Front Squat
The Barbell Front Squat targets the quadriceps, core, and upper back. Holding the barbell in front shifts the load forward, demanding greater core stability and upright posture.
Barbell High Bar Squat
The Barbell High Bar Squat primarily develops the quadriceps while engaging the glutes and core. It’s a staple compound lift that builds lower-body strength, coordination, and muscle mass.
Smith Chair Squat
The Smith Chair Squat targets the quadriceps while engaging the glutes and core for stability. The Smith machine supports balance, making it a safe option for beginners aiming to build lower-body strength.
Sled 45 Degrees Leg Press FAQs
The 45 degree leg press strengthens the quads, glutes, hamstrings, and calves, offering a safer and more stable way to lift heavy weights. The angled leg press machine reduces lower-back stress while improving lower body strength, balance, and control.
Most sleds weigh 45–65 kg, but it varies by brand. Always check the leg press machine label or ask staff for the exact sled weight.
The angle increases load on the leg muscles, requires more control, and forces deeper knee flexion and hip movement, making the movement feel heavier than a horizontal leg press.
It primarily works the quadriceps, with strong activation in the glutes, hamstrings, and calves, making it a powerful variation for building strength, improving movement patterns, and supporting compound lifts like squats.
