Sled Glute Dominant Leg Press
Target your glutes with the Sled Glute Dominant Leg Press! A powerful exercise for building strength and definition in your lower body.
The Sled Glute Dominant Leg Press is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. You'll need: leg press machine or weight plates.
Required Equipment
Sled Glute Dominant Leg Press Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
Sled Glute Dominant Leg Press Variations and Alternatives
How to do the Sled Glute Dominant Leg Press
1. Begin by selecting an appropriate weight for your fitness level and placing it on the sled of a leg press machine.
2. Sit down on the machine and position your back and head comfortably against the padded support.
3. Place your feet on the footplate a bit higher than you would for a standard leg press, and wider than shoulder width apart to target the glutes more effectively. Make sure your toes are pointed slightly outward.
4. Disengage the safety bars holding the weighted platform in place.
5. Bend your knees to lower the platform slowly towards your body. Your glutes should move somewhat off the pad to allow for deeper engagement.
6. Without letting your lower back round, bring the platform down as close as comfort allows for a deep stretch in your glutes and hamstrings.
7. Press through your heels, extending your legs and driving the weight back up to the starting position while ensuring you do not lock out your knees.
8. Perform the desired number of repetitions while maintaining a controlled movement speed.
9. After completing your set, ensure that you safely lock the sled in place before exiting the machine.
Safety Tips: - Warm up with lighter weights before attempting your working sets. - Avoid locking your knees at the top of the movement to prevent joint strain. - Do not round your lower back as this can lead to injury. - Use a spotter or fitness professional to guide you through the correct technique if you are unfamiliar with the exercise.
---
Sled Glute Dominant Leg Press FAQs
What muscles does the Sled Glute Dominant Leg Press work?
The Sled Glute Dominant Leg Press mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sled Glute Dominant Leg Press?
Leg press machine or weight plates.
Is the Sled Glute Dominant Leg Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Sled Glute Dominant Leg Press go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sled Glute Dominant Leg Press variations and alternatives?
Similar exercises include the Assisted Single-Leg Press, Machine Elliptical Skiing, Lever Glute Abductor Press and Lever Glute Press.
Training calculators
Work out the numbers behind your training before your next session.