Overview

The sled 45 degree leg wide press is a machine-based compound exercise on a 45° angled leg press using a wide foot stance. This variation shifts emphasis to the glutes, inner thighs (adductors), and hamstrings while still engaging quads, promoting lower body hypertrophy and strength with reduced spinal loading.​

Target Muscle Groups

• Primary: Glutes, Adductors (inner thighs)

• Secondary: Quadriceps, Hamstrings, Calves​

How to Perform Sled 45 Degree Leg Wide Press

Setup

1. Sit in 45° leg press machine, back flat against pad, adjust safety stops.

2. Place feet wide (beyond shoulder-width) on platform, toes out 30-45°.

3. Knees align with toes, midfoot pressure.

Execution Steps

1. Release safeties, extend legs without locking knees.

2. Inhale, lower sled controlled until knees ~90° (thighs parallel).

3. Keep lower back flat against pad.

4. Exhale, press through heels/midfoot to full extension.

5. Repeat without momentum, 2-3 sec eccentric.

Tips for Proper Form

• Wide stance + toes out maximizes glute/adductor activation.

• Push knees outward tracking over toes.

• Full range without butt lift or back rounding.

• Higher reps (12-20) for inner thigh pump.

• Breathe rhythmically, brace core.

Common Mistakes to Avoid

• Narrow feet (shifts to quads).

• Knees caving inward.

• Partial range or sled crash.

• Heels lifting (toe dominance).

• Lower back lifting off pad.

Benefits

• Targets glutes/inner thighs more than narrow stance.

• Joint-friendly heavy loading capacity.

• Improves hip mobility and stability.

• Complements quad-dominant exercises.

• Scalable for strength/hypertrophy.