Sled 45° Leg Wide Press

The sled 45° leg wide press is a compound lower body exercise performed on a sled machine set at a 45-degree angle. It targets the glutes primarily, with significant involvement from the quadriceps, hamstrings, and calves. The wide stance emphasizes the glutes and inner thighs more than a standard leg press.

Quick Facts

How to Do Sled 45° Leg Wide Press

Follow these step-by-step instructions to perform Sled 45° Leg Wide Press with proper form and technique.

1. Adjust the sled machine to a 45-degree angle.
2. Sit on the sled machine with your back against the pad and your feet on the foot platform.
3. Position your feet wider than shoulder-width apart.
4. Push against the foot platform to extend your legs and straighten your knees.
5. Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Sled 45° Leg Wide Press targets helps you integrate it effectively into your training program.

Benefits of Sled 45° Leg Wide Press

Incorporating Sled 45° Leg Wide Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Glutes Development: Sled 45° Leg Wide Press directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Quadriceps, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Sled 45° Leg Wide Press build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Sled 45° Leg Wide Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Sled 45° Leg Wide Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Sled 45° Leg Wide Press, track these metrics during your workouts: