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. 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
3. Play demonstration

   3. 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
4. Play demonstration

   4. Split Squats

   75% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with one foot and place it about two feet in front of the other foot.
   3. Lower your body by bending your knees and hips, keeping your back straight.
   4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

   Why this matches

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

   5. Suspended Split Squat

   73% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
   2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
   3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
   4. Push through your heel to return to the starting position.
   5. 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: quads, not glutes
   • Equipment: a suspension trainer, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
6. Play demonstration

   6. Jump Squat

   69% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. 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: bodyweight only, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
7. Play demonstration

   7. Bodyweight Drop Jump Squat

   67% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. 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: bodyweight only, not a machine
   • Body position: standing, the same as the Sled 45 Degrees One Leg Press
8. Play demonstration

   8. Potty Squat With Support

   64% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, 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
9. Play demonstration

   9. March Sit (Wall)

   60% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your back against a wall and your feet hip-width apart.
   2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
   3. Lift your right foot off the ground and bring your knee towards your chest.
   4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
   5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

   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
10. Play demonstration

    10. Squat To Overhead Reach With Twist

    57% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

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

    Why this matches

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