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How to do the Sled 45° Leg Press

Glutes & HamstringsGlutes & HamsMachineBeginner

The 45-degree sled leg press is one of the most reliable tools for building serious glute and hamstring strength with controlled, joint-friendly loading. Master the mechanics here and you lay the foundation for lower body power that carries over to every athletic movement you make.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Set the seat so your knees form roughly a 90-degree angle when the platform is loaded, feet hip-width apart and mid to upper on the footplate.
  2. Unrack the sled, brace your core, and lower the weight slowly until your knees approach your chest without your lower back rounding off the pad.
  3. Drive through your heels and mid-foot to press the sled back to the start, focusing on squeezing the glutes at the top of the movement.
  4. Re-rack only after completing your final rep, keeping control of the sled throughout the entire set.

Common mistakes

  • Placing feet too low on the footplate shifts stress to the knees and away from the glutes and hamstrings, so move your foot position higher to bias the posterior chain.
  • Letting the lower back peel off the pad at the bottom of the rep compresses the spine under load, so reduce the range of motion until your mobility allows a safe full rep.
  • Bouncing the weight at the bottom by releasing tension loses the muscular stimulus entirely, so maintain controlled contact throughout and eliminate any momentum.

Pro tip — On the final two reps of each set, pause for two full seconds at the bottom of the movement with the sled weight held entirely by your muscles, this deep isometric stretch dramatically increases glute and hamstring recruitment before you drive back up.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Glutes & Hamstrings exercises

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