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Sled 45° Narrow Stance Leg Press animation

How to do the Sled 45° Narrow Stance Leg Press

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The 45-degree sled leg press with a narrow stance is one of the most reliable tools for building quad thickness, placing the femurs in a position that maximally loads the vastus lateralis and rectus femoris through a full range of motion. Master the mechanics here and you lay a foundation of lower body strength that carries over to every squat, lunge, and athletic movement you train.

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Muscles worked

Primary
Quadriceps
Secondary
GlutesHamstringsCalves

Step-by-step

  1. Set the seat so your knees bend to roughly 90 degrees at the bottom and place your feet hip-width or closer, centered low on the platform.
  2. Unrack the sled, brace your core, and keep your lower back pressed firmly against the pad throughout the entire set.
  3. Lower the sled in a controlled 3-second descent until your knees approach your chest without your hips rocking off the pad.
  4. Drive through the full foot and extend your legs powerfully, stopping just short of locking out to keep tension on the quads.

Common mistakes

  • Letting the lower back peel off the pad at the bottom, which shifts stress to the spine — fix this by reducing the range of motion until hip mobility improves.
  • Placing the feet too high on the platform, which recruits the glutes and hamstrings instead of emphasizing the quads — keep the foot position low and narrow.
  • Allowing the knees to cave inward under load, which stresses the joint and reduces quad activation — consciously track your knees over your second toe on every rep.

Pro tip — At the top of each rep pause for one second and consciously squeeze the quads before beginning the next descent, this brief isometric contraction improves mind-muscle connection and prevents you from using momentum to carry the weight.

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 Legs exercises

Barbell Bench Front SquatBarbell Bench Front SquatBarbell Front Chest SquatBarbell Front Chest SquatBarbell Full SquatBarbell Full SquatBarbell Good MorningBarbell Good MorningBarbell LungeBarbell LungeBarbell One Leg SquatBarbell One Leg Squat
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