Glutes exercise · sled machine
Sled 45° Leg Press (Side Pov)
The sled 45° leg press (side pov) is a sled machine exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves
- Equipment
- Sled machine
- Body part
- Upper legs
How to do the sled 45° leg press (side pov)
- Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate.
- Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate.
- Grip the handles on the sides of the seat for stability.
- Push against the footplate to extend your legs, straightening them completely.
- Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every sled exercise.
