10 Best Sled 45 Degrees One Leg Press Alternatives for No-Sled Workouts

Ranked Sled 45 Degrees One Leg Press Alternatives

10 substitutes, ranked by how closely each one matches the Sled 45 Degrees One Leg Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Curtsey Squat

   90% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
   3. Bend both knees as if you were curtsying, lowering your body towards the ground.
   4. Keep your torso upright and your weight on your front foot.
   5. Push through your front foot to return to the starting position.
   6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
2. Play demonstration

   2. Weighted Cossack Squats

   88% match

   • Glutes
   • Weighted
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
   2. Hold a weight in front of your chest with both hands.
   3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
   4. Go as low as you can while maintaining balance and keeping your chest up.
   5. Push through the heel of the bent leg to return to the starting position.
   6. Repeat on the other side, alternating between legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
3. Play demonstration

   3. Lever Horizontal One Leg Press

   87% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
   2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
   3. Place your hands on the handles or sides of the machine for stability.
   4. Push the footplate away from your body by extending your leg, keeping your back against the backrest.
   5. Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: a machine, the same as the Sled 45 Degrees One Leg Press
   • Body position: seated, not standing
4. Play demonstration

   4. Kettlebell Pistol Squat

   87% match

   • Glutes
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
   2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
   3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
   4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
   • Balance: harder to stay steady on than the Sled 45 Degrees One Leg Press
5. Play demonstration

   5. Single Leg Squat (Pistol) Male

   86% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
   • Balance: harder to stay steady on than the Sled 45 Degrees One Leg Press
6. Play demonstration

   6. One Leg Squat

   86% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
   • Balance: harder to stay steady on than the Sled 45 Degrees One Leg Press
7. 

   7. Smith Machine Pistol Squat

   82% match

   • Quads
   • Smith-machine
   • Advanced
   • Compound

   A looser match: it works the quads rather than the glutes.

   How to perform this exercise

   1. To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
   2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
   3. Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
   4. Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
   5. Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: a machine, the same as the Sled 45 Degrees One Leg Press
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
8. 

   8. Smith Single-leg Split Squat

   80% match

   • Quads
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
   2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
   4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.
   7. Switch legs and repeat the movement.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: a machine, the same as the Sled 45 Degrees One Leg Press
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
9. Play demonstration

   9. Sled Hack Squat

   79% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the sled machine to a comfortable position for your height.
   2. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
   3. Hold onto the handles or bars for stability.
   4. Lower your body by bending your knees and hips, keeping your back straight and chest up.
   5. Continue lowering until your thighs are parallel to the ground or slightly below.
   6. Pause for a moment, then push through your heels to raise your body back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
   • Equipment: a machine, the same as the Sled 45 Degrees One Leg Press
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
10. Play demonstration

    10. Smith Sumo Squat

    78% match

    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up the smith machine with the barbell at hip height.
    2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    3. Position yourself under the barbell, resting it on your upper back and shoulders.
    4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
    5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Sled 45 Degrees One Leg Press
    • Equipment: a machine, the same as the Sled 45 Degrees One Leg Press
    • Body position: standing, the same as the Sled 45 Degrees One Leg Press