Sled 45 Leg Wide Press
Perform the Sled 45 Leg Wide Press to build powerful thighs and glutes. This compound exercise targets your quads, hamstrings, and glutes with a wide foot
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Sled 45 Leg Wide Press
Sled Vertical Leg Press
Thighs · Sled machine
Sled 45ø Leg Press (Side POV)
Thighs · Gluteus Maximus · Sled machine
Sled 45ø Narrow Stance Leg Press
Thighs · Gluteus Maximus · Sled machine
Sled 45 Leg Press
Thighs · Sled machine
Description
A leg press exercise that targets the gluteus maximus, quadriceps, and hamstrings. The exercise is performed on a 45-degree leg press machine with a wide stance.
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How to do Sled 45 Leg Wide Press
- 01Setup
Adjust the seat so your knees are bent at approximately 90 degrees when your feet are placed on the sled platform. Position your feet wide, outside shoulder-width, with toes pointed slightly outward and heels firmly on the platform.
- 02Setup
Ensure your lower back is pressed firmly against the back pad, maintaining a neutral spine throughout the exercise. Release the safety catches on the sled machine.
- 03
Inhale deeply, brace your core, then powerfully push the sled away by extending your hips and knees, stopping just short of full knee lockout. Focus on driving through your heels and the outer edges of your feet to engage the glutes and outer thighs.
- 04
Exhale as you slowly and with control return the sled to the starting position, allowing your knees to bend and tracking them in line with your toes. Maintain tension in your quads and glutes as you descend.
- 05
Descend until your knees are bent at approximately a 90-degree angle or slightly deeper, ensuring your lower back remains pressed against the pad and your hips do not lift off the seat.
Tips
- To maximize glute engagement, focus on driving through your heels and pushing your knees slightly outward as you extend the sled.
- Control the negative (lowering) phase of the movement, taking 2-3 seconds to return the sled to the starting position to increase time under tension.
- Keep your core engaged throughout the entire exercise to provide stability and protect your spine.
- Ensure your knees track directly over your toes; do not let them cave inward, which can place undue stress on your knee joints.
Common mistakes
- Locking out your knees at the top of the movement places unnecessary stress on the knee joints; stop just short of full extension to maintain tension and protect your knees.
- Allowing your lower back to round or lift off the pad can lead to spinal injury; reduce the weight or adjust your foot placement if you cannot maintain a neutral spine.
- Using too shallow a range of motion limits muscle activation; descend until at least a 90-degree bend in the knees is achieved without compromising lower back position.
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Get Ellim — FreeQuestions
Is Sled 45 Leg Wide Press good for beginners?
Sled 45 Leg Wide Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Sled 45 Leg Wide Press?
You need Sled machine to perform Sled 45 Leg Wide Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Sled 45 Leg Wide Press?
To maximize glute engagement, focus on driving through your heels and pushing your knees slightly outward as you extend the sled. Control the negative (lowering) phase of the movement, taking 2-3 seconds to return the sled to the starting position to increase time under tension. Keep your core engaged throughout the entire exercise to provide stability and protect your spine. Ensure your knees track directly over your toes; do not let them cave inward, which can place undue stress on your knee joints.
What are common mistakes when doing Sled 45 Leg Wide Press?
Locking out your knees at the top of the movement places unnecessary stress on the knee joints; stop just short of full extension to maintain tension and protect your knees. Allowing your lower back to round or lift off the pad can lead to spinal injury; reduce the weight or adjust your foot placement if you cannot maintain a neutral spine. Using too shallow a range of motion limits muscle activation; descend until at least a 90-degree bend in the knees is achieved without compromising lower back position.
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Free · iPhone only · Available on the App Store