Sled 45° Leg Press (Side POV)
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Sled machine
- Körperregion
- Thighs
- Typ
- Strength
The Sled 45° Leg Press (Side POV) is a machine-based strength exercise that targets the gluteus maximus and quadriceps as primary movers, with the adductor magnus and soleus assisting as synergists. Performed on a 45-degree sled machine, you push a weighted platform upward along a fixed track while seated, allowing heavy lower-body loading with reduced spinal compression.
Sled 45° Leg Press (Side POV): So führst du sie aus
- 1Sit in the sled machine and place your feet shoulder-width apart in the center of the footplate, with your toes pointed slightly outward and your entire foot flat against the surface.
- 2Press your lower back and glutes firmly into the seat pad and rest your head against the backrest.
- 3Grip the handles on either side of the seat to stabilize your upper body throughout the movement.
- 4Rotate or push the safety stoppers to the unlocked position, then take full control of the sled weight before proceeding.
- 5Slowly bend your knees and lower the sled toward you, allowing your knees to track in line with your toes until your thighs approach parallel with the footplate or slightly below.
- 6Stop the descent before your lower back lifts away from the seat pad — that point marks your safe depth for the load you are using.
- 7Drive through your full foot to press the sled back up along the track, stopping just short of fully locking out your knees at the top.
- 8Complete your reps, then rotate the safety stoppers to the fully locked position and confirm they are engaged before releasing your grip or exiting the machine.
Technik-Tipps
- Keep your lower back pressed into the seat pad for the entire set — if a gap opens at the bottom, reduce the depth or lower the load before your next session.
- Use a controlled two-to-three second lowering phase rather than letting the sled drop; a slow descent keeps the quadriceps and gluteus maximus under tension and reduces joint stress.
- Keep your heels flat on the footplate throughout each rep; rising onto the ball of your foot reduces gluteus maximus drive and shifts shear force onto the knees.
- Brace your core before unracking the sled and maintain that brace through every rep — a loose core allows the lower back to round under load.
- Always engage the safety stoppers fully into the locked position at the end of every set before stepping out of the machine or removing plates from the sled.
Häufige Fehler
- Allowing the lower back to lift off the pad at the bottom of the rep, which transfers load from the legs to the lumbar spine — stop the descent before the gap opens.
- Locking out the knees at the top of the press, which places compressive stress on the joint and removes tension from the quadriceps — stop just short of full extension.
- Letting the knees cave inward during the press, which reduces gluteus maximus activation and stresses the knee ligaments — actively push your knees out to track over your toes.
- Bouncing or rebounding out of the bottom position using momentum, which reduces time under tension and can strain the knee joint — pause briefly at the bottom and drive back up under control.
- Choosing a load that forces you to cut depth short of parallel, which limits gluteus maximus and quadriceps stimulus — use a weight that allows full depth with the back flat against the pad on every rep.
Häufig gestellte Fragen
What does 'Side POV' mean in this exercise name?
Side POV refers to the camera angle used in the exercise demonstration — the movement is filmed from a lateral (side) view so that knee tracking, depth, lower-back contact, and foot position are all clearly visible. It is the same 45° sled leg press exercise, not a different variation.
What muscles does the sled 45° leg press work?
The primary muscles are the gluteus maximus and the quadriceps. The adductor magnus and the soleus serve as synergists, assisting the movement through the full range of motion.
How deep should I lower the sled?
Aim for a knee angle of roughly 90 degrees — lower until your thighs approach parallel with the footplate. Stop before your lower back peels away from the seat pad; that point marks your safe depth for the load you are using.
Where should I place my feet on the footplate?
A shoulder-width stance in the center of the footplate with your entire foot flat against the surface is a solid starting position. Higher foot placement shifts more emphasis to the gluteus maximus, while lower placement increases quadriceps demand. Keep your knees tracking over your toes regardless of stance.
Is the sled leg press safe if I have lower-back issues?
It is generally considered lower-back-friendly compared to free-weight squats because the seat supports your spine throughout the movement. However, you must keep your lower back in contact with the pad at all times and avoid depth that causes your pelvis to tuck under. Consult a medical professional before training with an existing back condition.
