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Glutes · Intermediate

Sled 45° Wide-Stance Leg Press

Wide, slightly high foot placement on a 45-degree sled press increases glute, hamstring, and adductor contribution.

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Exercise overview

Training details

GlutesQuadricepsHamstringsAdductors

Equipment

Sled

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit with the hips and lower back anchored to the pad and place both feet high and wide on the platform.
  2. 02Turn the toes slightly out and line the knees up with them before unlocking the sled.
  3. 03Lower the carriage slowly while opening the knees in the same direction as the toes.
  4. 04Stop before the pelvis tucks or either heel lifts.
  5. 05Drive through the heels and mid-foot to near-full extension without a hard lockout.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSled 45° Leg PressRelated variationSled 45° Narrow-Stance Leg PressRelated variationSled Glute Dominant Leg PressRelated variationSled 45° Single-Leg PressRelated variationSled Lying Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Heel-Touch Side-Kick SquatComparable substituteKettlebell Deficit Sumo Squat from Step BoxesComparable substituteWide-Stance Hack SquatComparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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