Sled Side Leg Press
Strengthen & sculpt your legs with the Sled Side Leg Press! Target key muscles with controlled, effective presses. Start building lower body strength today.
The Sled Side Leg Press is a compound exercise that mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and hamstrings. You'll need: leg press machine.
Required Equipment
Sled Side Leg Press Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Hamstrings
Sled Side Leg Press Variations and Alternatives
How to do the Sled Side Leg Press
Sled Side Leg Press
Positioning
Adjust the machine: Make sure the sled is at a comfortable height for you. The weight should be appropriate for your fitness level; start lighter if you’re a beginner.
Sit on the sled: Sit sideways on the sled, positioning your back against the padded support. Your legs should be extended straight in front of you.
Place your feet: Position the foot that will be doing the pressing on the sled platform. Your foot should be flat. The other leg can rest on the ground or hover slightly above it.
Movement
Starting Position: With your foot flat on the sled, keep your core engaged. Your knee should be aligned with your ankle.
Press the sled: Push through your heel, extending your leg outward. Keep the movement controlled and avoid locking your knee at the top of the movement.
Return to Starting Position: Slowly bring your leg back towards your body, controlling the weight as you do so. Make sure to maintain alignment throughout the movement.
Repetition: Perform the desired number of repetitions before switching to the other leg.
Tips for Beginners
Start with light weights to focus on form and control.
Keep your movements slow and steady to avoid injury.
Ensure your back remains flat against the machine throughout the exercise.
Breathe out as you press the sled and breathe in as you return to the starting position.
Sled Side Leg Press FAQs
What muscles does the Sled Side Leg Press work?
The Sled Side Leg Press mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sled Side Leg Press?
Leg press machine.
Is the Sled Side 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 Side Leg Press go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sled Side Leg Press variations and alternatives?
Similar exercises include the Sled Power Drag, Sled Power Push, Sled 45-Degree Calf Press and Leg Press.
Training calculators
Work out the numbers behind your training before your next session.