10 Best Sled 45° Leg Press Alternatives for No-Sled Training

The Sled 45° Leg Press is done lying on your back with a sled. Ranked closest by our scoring: the Sled 45° Leg Press, the Smith Sumo Squat and the Smith Hack Squat. Four harder versions, among them the Sled Lying Squat and the Sled 45° Leg Wide Press, are listed below as progressions rather than swaps.

Sled 45° Leg PressWatch the Sled 45° Leg Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Sled 45° Leg Press

The steps for the Sled 45° Leg Press itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Sled · Beginner · Compound

  1. Adjust the seat of the sled machine so that your knees are at a 45-degree angle.
  2. Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
  3. Grip the handles on the sides of the seat for stability.
  4. Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
  5. Pause for a moment at the fully extended position.
  6. Slowly bend your knees and lower the footplate back towards your body, controlling the movement.
  7. Repeat for the desired number of repetitions.

The 10 Best Sled 45° Leg Press Alternatives

10 substitutes, ranked by how closely each one matches the Sled 45° Leg Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Sled 45° Leg PressPlay demonstration

    1. Sled 45° Leg Press

    99% match

    Glutes · Beginner · Compound

    It uses the same equipment and still works the glutes.

    • Sled
    How to perform it
    1. Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate.
    2. Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate.
    3. Grip the handles on the sides of the seat for stability.
    4. Push against the footplate to extend your legs, straightening them completely.
    5. Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting 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° Leg Press
    • Equipment: a machine, the same as the Sled 45° Leg Press
    • Body position: lying on your back, the same as the Sled 45° Leg Press
  2. Sled Lying SquatPlay demonstration

    Progression

    2. Sled Lying Squat

    96% match

    Glutes · Intermediate · Compound

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

    • Sled
    How to perform it
    1. Adjust the sled machine to a comfortable weight.
    2. Lie on your back on the sled machine with your feet on the footplate.
    3. Position your feet shoulder-width apart and slightly angled outwards.
    4. Grip the handles of the sled machine for stability.
    5. Engage your glutes and core muscles.
    6. Push through your heels and extend your legs to lift the sled.
    7. Lower the sled back down by bending your knees and hips.
    8. 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° Leg Press
    • Equipment: a machine, the same as the Sled 45° Leg Press
    • Body position: lying on your back, the same as the Sled 45° Leg Press
  3. Smith Sumo SquatPlay demonstration

    3. Smith Sumo Squat

    91% match

    Glutes · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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° Leg Press
    • Equipment: a machine, the same as the Sled 45° Leg Press
    • Body position: standing, not lying on your back

Sled 45° Leg Press FAQ

What muscles does Sled 45° Leg Press (back Pov) work?

The sled 45° leg press primarily targets the gluteus maximus and quadriceps through combined hip and knee extension. It also engages the hamstrings and adductors as synergists and limits core stabilization compared to free-weight lifts.

Can I build muscle without doing Sled 45° Leg Press (back Pov)?

Yes. Use progressive overload with alternatives like squats, hip thrusts, and lunges to stimulate hypertrophy. Ensure you increase load, volume, or time under tension and cue full hip drive and controlled eccentric phases to recruit the glute fibers effectively.

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